How to exercise and maintain health care for joint pain

　　Joint pain that shouldn’t be ignored

　　Joints are the constituent units of all movement organs and are closely related to people's quality of life. Don’t ignore the initial joint pain.

　　Ms. Li was a graceful lady when she was young, but as she entered middle age, her figure became a bit bloated. She is determined to be positive exercise In terms of health, when the weather is sunny, I always take the lead when climbing with my mountaineering team mates; when it rains, I climb the stairs. She continued to exercise even though her knee joints were a little sore. However, I have been experiencing unbearable pain in my joints recently, and was diagnosed with knee osteoarthritis after a doctor's examination.

　　There are many reasons for joint pain, which can usually be summarized as follows:

　　1. Caused by trauma, such as sprains, strains or bruises.

　　2. Caused by chronic strain or bone hyperplasia, such as walking or excessive physical activity with age.

　　3. some disease Caused by rheumatic and rheumatoid arthritis, gout, intra-articular fractures, etc.

　　in elderly Among them, the most common is the second type, which is osteoarthritis. low back pain , leg pain, and joint pain are feelings that many adults have experienced, especially in old age. Many people become hobbled, have unbearable knee joint pain when going up and down stairs, and even develop "O" shaped legs. This is all due to osteoarthritis. According to statistics from the World Health Organization, the incidence rate of osteoarthritis is 50% among people over 50 years old in the world, and 80% among people over 55 years old. Therefore, osteoarthritis is also called a "disease of the second half of life."

　　Can you exercise when you have joint pain?

　　Is it best not to exercise if you have osteoarthritis? This question cannot be looked at absolutely. Experts remind: Prolonged bed rest and lack of joint movement may cause premature degeneration of bones and joints. In the bones of the human body, only through movement will the joint joints produce a kind of mucus to prevent the bones from wearing each other. Reduced joint activity will inevitably lead to reduced mucus secretion, drying out bone joints, and increasing bone wear during activity, which in turn will aggravate joint disease. At the same time, long-term immobilization can also cause muscle atrophy and osteoporosis, which can lead to joint stiffness, deformity, and dysfunction. Severe cases of osteoarthritis can lose all mobility, so arthritis is unanimously considered by experts to be the "number one disabling disease."

　　Medical research shows that moderate exercise does not increase the risk of osteoarthritis. However, for weight-bearing joints such as hips and knees, you must exercise within your ability when carrying out activities such as weight-bearing, climbing, walking, squatting, jumping, etc. You can choose walking, jogging, cycling, swimming, etc. as appropriate; for osteoarthritis of the neck and lumbar spine, avoid standing and sitting for long periods of time, and perform neck and waist exercises; for osteoarthritis of the hands, you can perform exercises such as grasping. But before you start exercising, it's important to correctly estimate the endurance of your joints. If joint pain and discomfort occur after exercise, the intensity and time of exercise should be reduced.