Joints are the structures necessary for differential growth, constituting characteristic differential growth), transmission of extension, shear, compression, torsion, and various movements. The main function of a joint at any given time depends on the position of the joint and the age of the individual. The classification system for joints ranges from simple systems to more complex systems; these systems are often used when experts evaluate the intricate complexity of human motion.
Three motion-prone joints
1. Cross-legged sitting: Many people like to sit cross-legged, and some young people also like to sit cross-legged on the bed and use laptops. In fact, while sitting cross-legged, the knee cartilage has been stressed, and it must also bear the weight of the upper body. If you sit cross-legged with the wrong amount of force, over time, some people's knees can't even stand up right away.
2. Overworked hands: Housewives do housework, although the workload is not large. But for a long time washing the dishes, rubbing the floor, etc., the wrist joint must be painful. Coupled with prolonged exposure to cold water, it is more prone to inflammation. Excessive weight loading can cause arthritis of the wrist and elbow.
3. Kneeling and scrubbing the floor: Du Xinru said that women who encountered knee pain from time to time in the clinic came to the doctor for medical treatment. Most of them were accustomed to kneeling and rubbing the floor at home, which caused patella and femur pain. When kneeling and rubbing the floor, the pressure of the cheekbones will be pressed on the femur, which is equivalent to pressing the cartilage between the two bones directly on the ground. Over time, some knees cannot be straightened and cannot stand up.
How to care for joints
1. Elbow joint: Lifting weights will cause elbow joint damage. At the same time, doing exercises such as extending arms and rotating will also hurt the ligaments near the elbow joint. Many people know "tennis elbow" or "golf elbow", which is caused by repeated elbows.
Experts suggest: It is best to change the handle to a large size when grabbing things, so that it will not be too strenuous. When using a computer, it is best to keep the mouse close to the body to avoid stretching the ligament of the elbow joint. Flexing and straightening your arm 10 times a day keeps your tendons and ligaments soft.
2. Knee joint: The knee joint is the second most prone to wear in the whole body joint. In clinical practice, the majority of patients with abrasive knee arthritis are men, usually due to early exercise; obese women are more prone to knee wear.
Experts recommend: 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, causing cartilage wear.
3. Neck Joint: When nodding and shaking your head, our neck joint is often used. The cervical spine is the top three vertebrae. It is very flexible, but once damaged, it becomes very stiff. Watching the computer and ironing your clothes will make your body bend forward, which will easily put pressure on the disc, which will increase the stiffness of the cervical spine.
Expert advice: It is best not to lower your head when working. In daily life, you can press your chin as close as possible to the chest, and then look up at the ceiling. Slow movements, do 5 times in a row, and then press the head down to the left and right 10 times slowly, which will help exercise the neck joint.
4. Hip joint: When walking or standing, the leg part bears the weight below the hip, while the hip joint bears the weight of the entire upper body. Therefore, it has the largest range of movement among all load-bearing joints and the worst wear. Generally, to the age of 45, men and women will have hip problems to varying degrees. To protect the hip joint, it is important to strengthen the muscles, ligaments and tendons around it.
Experts suggest that you should usually practice yoga, Pilates, swimming and cycling. These are less impactful activities. If you insist on running, be sure to warm up enough to soften your joints before you start exercising. It is best to choose rubber-soled shoes when exercising. It has better shock absorption effect than leather-soled shoes, which is good for protecting hip joints. In daily life, you can exercise your hips by swinging your legs backwards 10 times a day or swinging left and right often.
5. Wrist and hand joints: Finger joints are more prone to wear than wrist joints. Especially those women who do manual work for a long time, such as knitting sweaters, have a very high incidence and often feel pain at the base of their thumbs.
Experts suggest: In daily life, it is best not to keep the hands in the same posture for a long time, often do gripping movements, or fist in one hand, hold the fist in the other hand, move the wrist up and down. The more diverse the activities, the better the wrist and hand joints.
6. Ankle: When walking or running, the ankle is first impacted. Women who love to wear flat shoes can easily develop ankle arthritis. In addition, for people with arched and flat feet, the pressure on the ankle increases with each step. According to a survey, nearly 1 in 10 patients with flat feet have ankle arthritis. 35-45 years old is the peak period of its onset.
Experts suggest: In order to protect the ankle joint, it is best to control the heel height within 1.3-3.8 cm, try not to wear flat shoes and flip-flops. In daily life, the following methods can be used to exercise the ankle joint: morning and evening, keep sitting, move your toes up and down 10 times, and then turn your toes clockwise and counterclockwise.
7. Shoulder joint: The shoulder joint is a relatively relaxed joint in the whole body, because the shoulder usually does not bear any weight, so the shoulder joint is less likely to wear, only in middle-aged men who often carry heavy objects. In fact, the biggest danger to the shoulder joint is insufficient exercise. Because soft tissues are not moving, many people experience shoulder pain. When there is a problem with the shoulder joint, the initial symptoms are difficulty in washing the hair and other movements, and then the shoulder is stiff.
Expert advice: In daily life, raising your hands above your head and stretching can increase the flexibility of your shoulders; swinging your arms can also help a lot when walking. In order to prevent the bow and waist hump from increasing the wear of the shoulder joints, the shoulders can be rotated significantly backwards 10 times a day.