6 things that your knees want to stop doing, according to the experts
Buy these sidewalk habits for better joint health.
Whether you do it or not, your knees are the strongest joints in your body - and they play an essential role in your ability to perform a wide range of daily activities, to look to tie your shoe to go running . That is why Samuel Werner , Do a Certified family medicine doctor To Osteopathy family, LLC Said it is essential to take care of your knees - so that they can take care of you.
"If you do not take care of your knees, you can develop a range of knee problems, including arthritis, tendonitis, bursitis and damage caused by cartilage," adds certified orthopedic surgeon Christopher Sforzo , Md. "These can lead to severe pain , swelling, stiffness and even handicap. ""
In this spirit, read the rest to find out what experts say that your knees certainly want to stop doing.
Read this then: Do you like to walk barefoot inside? This podiatrist says you should stop now .
1 Sitting for prolonged periods
According Kathryn Sawyer , DPT, a certified and certified orthopedic clinical specialist and Director of clinical education at TUFTS University, leading a sedentary lifestyle is one of the worst things you can do for your knees. "Your knees are designed to move, and Sitting for long hours May lead to stiffness and a tender in the knee joint, "explains Sforzo. AE0FCC31AE342FD3A1346EBB1F342FCB
Dealer , DC, owner of Chiropractic in Ascension , also notes that structures supporting the ball joint can be tired by a constantly bent knee, which makes them more prone to injuries.
For these reasons, Sforzo and Randemacher strongly advise breaks to get up and move around every 30 minutes.
"You can also do knee strengthening exercises, such as squats or slots during your breaks," adds Sforzo.
2 Avoid weight exercise
Werner underlines that resistance is a key element of joint health. "Many people think that squats are bad for their knees, or they can fear that weight lifting leads injury or exhausting their joints," adds Sawyer. "However, the opposite is true: movement, exercise and activity are in fact some of the best strategies we have to keep our joints in good long-term."
If you are dealing with knee problems, Werner notes that the bike, swimming , and the use of an elliptical machine are excellent options to start joints without putting too much impact on it. "Pain is not a sign that you should avoid any use," he explains. "Pain is a sign that you should avoid doing everything that caused the pain."
Read this then: If you sleep in this position, you could hurt the spine, the experts warn .
3 Ignore pain
Never try to pass or sleep or sleep with knee pain with some Medication available without prescription , said Mauricio Garcia , a certified orthopedic surgeon and project support coordinator for Hyper Arch movement . Instead, he advises to listen to your body, stop all the activities that exacerbate pain and seek help from a health professional.
For example, if your knee huddles or otherwise unable to bear weight, or if you hear a sharp pop after changing the directions quickly, Warner recommends seeing your doctor, or at least a physiotherapist, to exclude an injury. "The wounds do not improve without rehabilitating them," he said Better life. "They get worse and continue to become other problems."
This is particularly true as you age and your knees are more vulnerable. "If your pain limits your daily activities, your body tells you that you should have your knee checked," adds Marc Matarazzo , MD, a certified orthopedic surgeon To The center of bone and joint surgery . "An early diagnosis can make the difference between recovery and permanent damage."
4 Wearing high heels
Although it is good to put a pair of stilettos at the sky from time to time, Sforzo says Wear high heels every day Can cause serious long -term problems because they put a lot of stress on your knees, in particular the ball joint or the ball joint.
"They also modify your approach, which can cause knee pain, inflammation and even osteoarthritis," adds Sforzo. "If you have to wear heels, try to limit the height to two inch or less and wear them for short periods. Remember to wear shoes with a wider toe box and good support for the vault."
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5 Do activities with high impact too often, or without the right shape
The race and jump can certainly increase your heart rate and challenge your muscles, but according to Sforzo, these types of high impact activities can also put a lot of stress on your knees. If you have quadriceps or low hips, you have a higher risk of injury.
It doesn't mean you have to Avoid high impact exercises absolutely. However, Sforzo says it is crucial to warm up properly beforehand, use an appropriate shape and wear the right support shoes. It is also a good idea to alternate high impact exercises with low impact exercises.
While we are on the subject of the exercise, Lissy Micah , MD, PT, a orthopedic doctor To MSU health care medical care , strongly advises to make squats loaded deeper than 90 degrees, as it can put a lot of stress on the meniscus - a cartilage cushion which acts as a shock absorber for the knee.
6 Do only lower body exercises in a direction
If you run, do a bicycle and use only the elliptical in a forward movement, you may want to change things. "Your knees are an articulation of a hinge, which means that they can only bend and extend, a bit like a door hinge", explains Rebecca Pudvah , Pt, an orthopedic specialist certified on the board of directors at Athletico physiotherapy . "However, the constraints of our life come in all levels, and it is therefore important to strengthen your hips and ankles to manage the lateral and rotational forces to avoid an excessive knee load and injury."
Pudvah recommends trying secondary slots and skater jumps, or cycling to challenge and strengthen new ways.
