GDXH - Osteoarthritis is related to age, however, walking and exercising at high intensity, putting pressure on the joints, is the main reason why Mr. Minh's knee joints quickly degenerated.
Walking exercise the wrong way, man has knee osteoarthritis
To control high blood fat and prevent cardiovascular disease, Mr. Minh (60 years old, China) changed his living and eating habits and exercised more by walking .
According to Mr. Minh, walking is an easy exercise for the elderly. He decided to walk 10,000 steps/day. After a long time of perseverance, Mr. Minh lost 5kg and his blood fat was controlled. He was extremely satisfied with this result so he continued to walk and exercise every day.
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However, recently, Mr. Minh often had pain in his knees and ankles, making it difficult for him to move, so he went to the hospital. After taking X-rays and doing tests, the doctor concluded that his pain was due to osteoarthritis.
The doctor explained that osteoarthritis is related to age, but the main cause is that Mr. Minh is old but exercises at high intensity, putting pressure on the joints and causing them to degenerate quickly.
Doctors say that regular exercise is good, but it is necessary to consider physical condition, health, and age to choose the appropriate sport and frequency to avoid injuries that can cause health problems.
Should people with knee osteoarthritis walk for exercise?
Knee osteoarthritis causes damage to cartilage and bone, sometimes accompanied by arthritis and decreased synovial fluid in the joint, leading to joint swelling and pain. When the patient moves, it increases friction between the ends of the bones, causing pain and discomfort. That is why many patients are afraid of activities such as walking or jogging.
However, according to advice from medical experts, avoiding exercise completely can cause the knee joint to gradually lose flexibility, blood circulation to be ineffective and cause stiffness in many other parts such as muscles, tendons, and ligaments. This not only increases the feeling of pain but also makes the disease progress faster.
On the contrary, regular exercise and proper walking not only help reduce pain but also maintain flexibility and improve knee function. Therefore, maintaining a walking habit is an indispensable part of the treatment and improvement of knee osteoarthritis.
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People with osteoarthritis need to know this when walking for exercise
- Warm up before exercising : You should spend 5 - 10 minutes doing warm-up exercises. This step helps warm up the body, relax muscles and knee joints, and minimize the risk of injury during exercise. At the end of the workout, gently massage and move the knee joints to help the muscles relax.
- Walking with the right technique : People with knee osteoarthritis should walk slowly and with moderate strides. When walking, keep your eyes straight ahead, chin parallel to the ground, relax your whole body, and swing your arms gently. The foot touches the ground from the heel, then the entire foot, and finally the toes.
- Appropriate exercise intensity : When you start exercising, you should not walk more than 60 minutes a day and choose the time when you feel most comfortable to exercise. You can start by taking short walks, about 5-10 minutes each time and resting between sections. Gradually, when you get used to it, try to increase the walking time and distance to improve the effectiveness of your exercise.
- Choose the right time : Walking in the early morning and evening both bring separate benefits. Morning helps to warm up the joints and improve concentration, while reducing the frequency and intensity of pain. Walking in the evening helps to regulate the body and improve sleep, helping to prevent stiffness the next morning.
- Stop exercising when you feel pain : While walking, if you feel a lot of pain in your knee joint, stop and do not try to continue walking. This helps avoid further damage to the joint.
Source: https://giadinh.suckhoedoisong.vn/nguoi-dan-ong-60-tuoi-bat-ngo-dau-don-vi-thoai-hoa-khop-do-mac-sai-lam-nay-trong-luc-di-bo-tap-the-duc-172250219102216787.htm
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