Arthritis prevention knowledge bulletin board

There is no "standard prevention plan" that applies to everyone. The core key is to "avoid controllable joint injuries + adjust your habits based on your own joint condition." "Climbing stairs will 100% hurt your knees", "cold will definitely cause cold legs" and "eating ammonia sugar can prevent arthritis" are all one-sided statements, don't believe them casually.

Last week, I just received a 62-year-old Aunt Zhang from the outpatient clinic. I heard from the community group that climbing stairs is the "best knee-supporting exercise." She climbs up and down 32 floors every day to practice leg exercises. After half a month, she was in so much pain that she couldn't squat down. The film showed signs of patellar chondromalacia. In fact, regarding the relationship between weight-bearing exercise and joint health, the sports medicine community has always had two different orientations: One group believes that articular cartilage itself has the ability to repair itself, and moderate weight-bearing stimulation can strengthen the elasticity of the cartilage. As long as the weight is within the normal range and the movement force is standard, climbing stairs two or three times a week and doing a few sets of silent squats can actually "insure" the joints.” ； The other school of thought is more conservative and believes that after the age of 40, the human body's cartilage repair capacity has declined at a rate of 1.5% per year. If you can walk on a flat road, try to do as little as possible weight-bearing movements such as climbing and squatting that bend the knee joint more than 90 degrees. There is no absolute right or wrong in either view. It all depends on your own joint foundation.

Don’t believe in the old saying that “old cold legs are caused by freezing.” Modern medicine has long made it clear that the core cause of osteoarthritis is the degenerative wear and tear of cartilage, which has no direct causal relationship with the cold. However, if you wear ripped pants and expose your ankles in winter, the cold will constrict the blood vessels around the joints and prevent inflammatory metabolites from being discharged. The already slightly worn joints will definitely hurt more obviously. I wore a pair of single shoes in a hurry last winter and went out. Within half an hour of walking, my ankle became so stiff that I couldn't lift it up. I went home and soaked in hot water for 20 minutes before it recovered. If your joints are prone to soreness and stiffness, there is really no need to suffer this just to look good.

Oh, by the way, there are still many people who buy glucosamine when they have knee pain, treating it as a miracle drug to prevent arthritis. In fact, the effectiveness of glucosamine is still controversial in the academic circle: multiple large-sample studies in Europe and the United States have shown that it only has a certain relief effect on people with moderate or below moderate cartilage wear, and has basically no effect on patients who have already suffered joint deformities and severe wear. If you are in so much pain that you can't walk, don't expect that just taking a few bottles of glucosamine will make you better. Go to the hospital and take a x-ray as soon as possible.

Every time a 200-pound young man gets knee pain after playing basketball, I do some math for him: when walking, the load-bearing weight of his knees is twice his body weight, and when he runs and jumps, it can reach 4-6 times. When he jumps, his knees have to carry nearly 1,200 kilograms of weight. It is strange that they are not worn out. Later, he lost 30 pounds and wore well-fitting knee pads when playing golf, and the number of pains was reduced by 80%. There is no need to deliberately pursue "high-intensity exercise to maintain health". If your knees hurt after half an hour of square dancing, then go do Tai Chi. If you feel stiff after running for two laps, then walking briskly is also good. The joints are your own. Only you know whether they hurt or not. There is no need to compete with others in terms of exercise.

Many young people who sit in offices say that their knees hurt even if they don’t run or jump. Think about it for yourself, are you sitting there for four or five hours without moving? When sitting for a long time, the knee joint remains in a flexed state, and the pressure in the joint cavity is twice that of standing. The cartilage does not receive nutrient exchange from synovial fluid for a long time, and of course it will hurt. Sit for 40 minutes, stand for two minutes, swing your legs and turn your ankles twice, which is more effective than ten bottles of calcium tablets. It doesn’t mean you can’t wear high heels at all. Wear them once or twice a week for no more than two hours each time. Change into slippers when you go home and step on the acupressure board to relax your calf muscles. It won’t hurt your joints once when you wear high heels like what is said online.

In the final analysis, there is really no complicated secret to preventing arthritis. Don’t believe those extreme “bans” and don’t blindly take various health products that claim to “repair joints.” If the joint pain really doesn’t relieve for more than a week, don’t force yourself to apply plaster. Go to a regular hospital to take a X-ray at the orthopedics department. It’s better than anything else.