簡單五招健康操減輕關節疼痛

"Doctor, my..."Knee degeneration begins"Will I still be able to exercise?" Michael (pseudonym), a 57-year-old man who loves sports, looked at the obvious signs of knee degeneration on his X-ray with frustration and worry. In contrast, Xiaoling (pseudonym), a senior executive, wears high heels for work. Her X-ray showed slight narrowing of the knee joint cavity, but no bone spurs, indicating mild degeneration. The doctor advised her to reduce wearing high heels and exercise regularly to strengthen her core muscles and improve her posture. However, Xiaoling said with distress, "I'm so busy with work every day, where do I find the time to exercise? Would taking glucosamine and chondroitin supplements be enough?"

Michael and Xiaoling's struggles reflect many people's misconceptions about arthritis. Many believe that joint degeneration equates to a restricted activity level, or that the problem can be solved simply by relying on health supplements. This is not the case.

Joints are like precision machines: the importance of movement

More than 20 years ago, a paper published in the American journal Gerontology pointed out that the stability of the knee joint and its surrounding tissues is crucial. Problems such as insufficient muscle strength, ligament damage, and cartilage wear can cause the joint to act like a machine with loose screws, not only making abnormal noises but also accelerating wear and tear, ultimately leading to loss of function.

Therefore, to "tighten the screws" and improve muscle strength,Strengthen jointsStability is key, and this cannot be achieved solely through nutritional supplements. Regular exercise is the cornerstone of maintaining joint health. However, the type of exercise should be determined based on individual circumstances.

Exercise selection for different situations

For Michael, whose knees have already shown signs of degeneration, the doctor recommends choosing low-impact exercises, such as:

swim: The buoyancy of water can reduce the burden on the knees, while the resistance of water can effectively train the muscles.
Cycling: It can strengthen leg muscles and promote blood circulation in the knee joint, but attention should be paid to the correct riding posture.

If joint pain occurs after exercise, you should stop exercising for 1-2 days and use topical nonsteroidal anti-inflammatory drugs (NSAIDs) to relieve pain and inflammation. This method can act more directly on the affected area than oral medications and reduces the risk of gastrointestinal discomfort.

Three-minute joint health exercises

Professional medical fitness coach Seven designed a simple and easy-to-follow set of exercises.Joint Care"Good Exercise for Health" - just three minutes a day can effectively maintain joint health:

Attention: The intensity of the following exercises should be adjusted according to individual conditions. Those with severe arthritis are advised to consult a doctor or physical therapist first.

(I) Single-leg balance (30 seconds/leg, repeat 3 times): Improves knee instability.

(II) Spinal mobility training (5 seconds/repetition, repeated multiple times): Relieve lower back pain and train your core muscles.

(III) Thoracic spine mobility stability (repeated multiple times): Relieves neck and shoulder pain.

(iv) Hip joint range of motion (repeated multiple times): It can improve lower back discomfort and knee pain.

(V) Dorsal chain training (repeated multiple times): Strengthen your back muscles. (Instructions omitted; please refer to the original text.)

In short, joint health cannot be solved by supplements alone. Regular exercise, correct posture, and a balanced diet are the keys to maintaining long-term joint health. If you have any joint problems, you should consult a professional physician in a timely manner to seek appropriate diagnosis and treatment.