Many people have had this question:"Is walking good for my joints?"Especially when people get older, people are healthy about their jointsAttentionThe degree is also rising.
In my work experience, I have come into contact with many patients who seek medical treatment for joint problems.Especially in the elderly, joint pain, stiffness, and limited mobility are common concerns.
There are many patients who think that they can keep their joints flexible just by walking, but is it true that just walking can make their joints healthy?
Walking can relieve joint problems,Or is there another way to better protect your joints?
I've seen a lot of patients in the hospital who complain when they have joint problems, "I can't walk, I can't sit, I can't stand for a long time." ”
This kind of joint "complaining" is often related to the lack of proper weight training, and many people know it.Exercise is essential for maintaining good health, but for the joints, moderate weight training is very necessary.
If you want joint health,Walking and regular simple activities are not enough.It is also necessary to give appropriate stimulation to exercise the muscles and ligaments around the joints and increase their ability to support them.
I once treated a middle-aged woman who had severe knee pain.Even though I continued to walk every day, my condition still did not improve significantly.
Later,I advise her to do moderate weight training,Movements such as squats with light weights, standing calf raises, etc., help strengthen the muscles around the legs and knees.
At first, she was very resistant,Feeling that weight training will put a burden on the knees,But at my insistence, she gradually got up and running.
A month has passed,She clearly noticed that her knees moved more freely,The range of motion has become larger, the pain has been reduced a lot, and even when walking, I am not so easily tired.
OriginallyWhat the joints need most is the "adjustment" of the load,Moderate weight training activates the lubricating fluid in the joints, which makes them more flexible.
In factThe joints themselves do not actively "exercise", they need external stimuli to maintain the flexibility of movement.
Weight training can help strengthen muscles and reduce stress on the joints, thereby improving joint function, and if you continue to do it for a long time, the burden on your joints will be greatly reduced, and you will be able to move more freely.
Many people hold this view:As long as you sit still, there will be no trouble with pain in the joints.In fact, long-term resting is the enemy of joint health.
I've met quite a few older patients,They become more and more lazy to move because of knee pain,Thought it would relieve the pain.
resultJoint movement becomes more restricted, muscles slowly atrophy,The pressure on the joints increases, the pain becomes more intense, and in fact, the most taboo thing in the joints is lack of activity.
A simple truth: joints need to be "moved", regular joint activities,It not only enhances the flexibility of the joints, but also improves the secretion of lubricating fluid in the joints and reduces joint friction.
Many people often complain that their joints are not flexible and move like aging.In fact, this is caused by insufficient joint mobility.
Moderate daily bending and stretching of the joints can help restore the mobility of the joints.In particular, the knees, hips and spine, which often bear weight, need to be more active.
曾經，我治療過一名五十多歲的男性，因為長期身處辦公環境，他極少運動，時間一長，他的膝蓋就開始疼痛，When walking, you can clearly feel the stiffness of your legs and feet, and you have difficulty moving.
He tried many medications, but the effect was not obvious, and later,I advise him to stick to some joint activities every day,In particular, the flexion and extension of the knee joint.
After a period of time, his knee gradually regained its flexibility.The stiffness when walking is also significantly reduced, and I especially remind him to exercise gradually, not to rush for quick success, and to give the joints enough time to recover.
The key purpose of joint movement is to maintain the flexibility of the joint.This is especially true for the knees, hips, elbows, and shoulders.
If the joints are not moved regularly, the lubricating fluid secreted by the joints will be reduced.As a result, the cartilage in the joints is easily worn out, which leads to pain.
thereforeWe should treat joint movement as an indispensable task in our daily life.Not only does it improve the flexibility of joints, but it also helps to slow down the aging process.
Many people don't realize the importance of diet for joint health.I don't think much of a diet is enough to rely on exercise and maintenance, but in fact, a healthy diet plays a key role in joint maintenance.
Joints don't just need external movement to maintain,They also need to be enhanced for self-healing with intrinsic nutritional support.
While working in the hospital,I often meet some patients who are malnourished and lack the nutrients needed for their joints.Older people, in particular, tend to neglect comprehensive joint care due to an unbalanced diet or over-reliance on medications.
TrulyAll kinds of nutrients needed by joints,Not only can we supplement it by taking supplements, but some of the foods we eat daily can also play a good role in nourishing.
Like whatCollagen-rich foods such as pork bone broth, chicken feet, fish skin, etc.,It helps joints maintain elasticity and lubrication.
And foods rich in omega-3 fatty acids,Such as salmon, flax seeds, etc.,It can reduce joint inflammation and relieve joint pain, in addition, foods rich in vitamins C, E and zinc also have a positive effect on promoting cartilage repair and antioxidants.
Once, I received a middle-aged female patient who came to the hospital with joint pain.I proposed to her to increase the intake of collagen as well as omega-3 fatty acids.
She began to adjust her diet, adding fish and bone broth,As a result, her joint pain was significantly relieved.Flexibility has also increased.
I explained,The nutrients in these foods can help the joints to repair themselves.Slows down the degradation process.
The maintenance of joints does not only depend on external sports and weight training.Intrinsic nutrition is also crucial,Therefore, a reasonable diet with the right amount of joint health food can keep our joints in the best condition.
The health of joints is inseparable from long-term careful care, moderate weight training, daily joint activities and a reasonable diet.Both are key to maintaining joint function.
I hope that through these suggestions, you can take more care of your joints and enjoy a more flexible and healthy life.
The above content is for reference only, if you feel unwell, please be in timeconsultationProfessional doctor
What are your thoughts on three things that are good for your joints? Welcome to discuss in the comment area!
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