hip joint
When walking or standing, the legs share the weight below the hips, while the hips bear the weight of the whole upper body. Therefore, it has the largest range of motion and the most serious wear in all load-bearing joints. Generally, over 45 years old, men and women will have different degrees of hip problems. In order to protect the hip joint, it is very important to strengthen the surrounding muscles, ligaments and tendons. Tony Claessen, an expert in plastic surgery at the British Hip Association, suggested that you should practice yoga, pilates, swimming and cycling in your spare time, which are all activities with little influence. If you insist on running, you must fully warm up and let your joints soften before you start exercising. Mike O'Neal of the British Association of Hand and Foot Doctors also said that it is best to choose rubber-soled shoes when exercising, which has better shock absorption effect than leather-soled shoes and is beneficial to protect the hip joint. In daily life, you can exercise your hip by swinging your leg backwards 10 times a day, or often swinging it from side to side.
knee joint
Of all the joints, the knee joint is the second most easily worn. Clinically, patients with osteoarthritis are mostly men, usually caused by early exercise; Obese women are more prone to knee wear. In order to protect the knee joint, you must make your leg muscles stronger. If the leg muscles are weak, the knee joint will be repeatedly impacted when running or walking, resulting in cartilage wear. Tony Claessen, a surgical expert, said that some people don't like sports at ordinary times, and occasionally do calisthenics at home, but they lack warm-up, which is easy to cause knee joint injury due to excessive exercise and rapid torsion.
Orthopedic doctors say that obesity is another important cause of knee joint injury. For every weight gain of 65,438+0 pounds (about 454 grams), the pressure on the knee joint will increase by 65,438+00 times when running or jumping. Usually do more leg lifts to help strengthen thigh muscles. In addition, people with poor knee joints must avoid relying on knee support when picking up heavy objects; It is best not to ski, which will easily lead to knee wear.
Cervical joint
When nodding and shaking our heads, we often use the neck joints. The cervical vertebra is the first three parts of the spine, which is very elastic, but once it is injured, it will become stiff. Watching the computer and ironing clothes will bend the body forward, which will easily cause pressure on the intervertebral disc and further aggravate the stiffness of the cervical joint, so it is best not to bow your head when working. In daily life, you can press your chin as far as possible to your chest and then look up at the ceiling. Move slowly, do it five times in a row, and then press your head down 10 times equally slowly, which is beneficial to exercise the neck joints.
ankle
When walking or running, the ankle joint is the first to be impacted. Women who love to wear flat shoes are prone to ankle arthritis. In addition, people with arch and flat feet will increase the pressure on their ankles with every step. According to the investigation, nearly110 patients have ankle arthritis. 35-45 years old is the peak of its onset. O 'Neill suggested that in order to protect the ankle joint, the heel height should be controlled within 1.3-3.8 cm, and flat shoes and flip-flops should not be worn as much as possible. In daily life, you can take the following methods to exercise your ankle: once in the morning and once in the evening, keep sitting, move your toes up and down 10 times, and then turn your toes clockwise and counterclockwise.
shoulder joint
Shoulder joint is an easy joint in the whole body. Because the shoulder does not bear any weight at ordinary times, the probability of shoulder wear is small, which is only common in middle-aged men who often lift heavy objects. In fact, for the shoulder joint, the biggest danger is not enough exercise. Many people will feel shoulder pain because the soft tissue is not moving. When there is a problem with the shoulder joint, the initial symptom is difficulty in washing hair, and then the shoulder is stiff. In daily life, Steve crerar, an expert from the British Plastic Surgery Association, taught everyone that putting your hands over your head can improve the flexibility of your shoulders; It is also helpful to swing your arms when you walk. In order to prevent hunchback from increasing shoulder wear, you can turn your shoulders back 10 times a day.
elbow joint
Lifting weights will cause elbow joint injury, and at the same time, stretching, rotating and other actions will also strain the ligament near the elbow joint. In addition, many people know "tennis elbow" or "golf elbow", which is caused by repeated elbow practice. Therefore, it's best to change the handle to a big one when grasping something, so that it won't be too hard. When using the computer, it is best to put the mouse close to the body to avoid stretching the ligament of the elbow joint. Bending and straightening the arm 10 times a day can keep the tendons and ligaments soft.
Wrist and hand joints
Finger joints wear more easily than wrist joints, especially those women who do manual work for a long time, such as knitting sweaters. The incidence rate is very high, and they often feel pain at the root of their thumb. In daily life, it is best not to keep the same posture for a long time, and often do grasping movements, or make a fist with one hand and hold it with the other hand, and move your wrist up and down from left to right. The more diversified the activities, the better the wrist and hand joints.