What are the prevention methods for arthritis?

In fact, most people don’t know that the prevention of arthritis should start at the age of 20. The core logic is to reduce additional wear and tear on joints and provide adequate support and protection for joints. If you wait until your knees hurt when walking up and down stairs or your joints become sore on cloudy days, most of them will already have irreversible wear and tear.

When I was helping at a sports rehabilitation center two years ago, I met a 32-year-old marathon enthusiast. When he was diagnosed with patellofemoral arthritis, he was completely confused. He said that his annual physical examination was normal, so how could he suffer from a geriatric disease. Upon further questioning, I found out that he never did any lower-body strength training. He skipped the warm-up every time he ran more than 10 kilometers, and was 15 kilograms overweight. You must know that when a person runs, the weight his knees bear is 3-4 times his body weight, which is equivalent to him carrying 50 or 60 kilograms of weight every time he runs to wear down the cartilage. It is normal for problems to occur within a few years.

Speaking of which, many people have misunderstandings about the prevention of arthritis. They think that more calcium supplements will be useful. In fact, there are different views in this academic field. The core role of calcium supplements is to prevent osteoporosis. The preventive effect on osteoarthritis is far from being as strong as everyone thinks. If you consume enough milk and soy products in your daily diet and can bask in the sun for 20 minutes a day, you do not need to take extra calcium tablets. Taking too much will increase the risk of stones. There is also controversy over the recently hyped aminoglucose: some clinical studies believe that long-term consumption of low-dose aminoglucose can help replenish cartilage nutrition and delay joint wear. Other studies show that for healthy people with no symptoms of joint discomfort, the preventive effect of taking aminoglucose is not significantly different from that of a placebo. If you really want to supplement, it is best to consult an orthopedic or sports doctor first, and do not buy health care products randomly.

There are many small details in our daily life. If we pay more attention to them, we can save a lot of effort on our joints. For example, friends who sit in the office must have encountered that their knees click when they stand up after sitting for a long time. Don’t think this is normal. This is actually a sign of insufficient secretion of synovial fluid in the joints. Get up and take two steps every 40 minutes to shake your knees, which is much more effective than climbing a mountain on the weekend for "exercise". And people often ask whether climbing stairs or climbing mountains hurts the joints? It really can’t be generalized. If you have sufficient strength in your lower limbs and a normal weight, climbing once or twice a week will not hurt your joints at all. If you already have symptoms of knee soreness and are overweight, then it is really better to switch to swimming or elliptical machines, which put less pressure on joints.

In fact, you can use the cartilage in your joints as cushioning pads in home appliances. The thickness is fixed when it leaves the factory. The more you use it, the faster it wears out. You can’t replace it with a new one. Just be careful when using it and don’t bump into it or put heavy objects on it. The service life will naturally be longer. Just like many girls around me who like to wear stilettos, they always complain about ankle pain and knee pain in their twenties. When wearing high heels above 7 cm, the pressure on the knees can be doubled by 2-3 times. It is okay to wear them occasionally for support, but wearing them every day is really painful for the joints.

Many people always think that arthritis is a disease that only occurs when you are old. It doesn't matter if you have it when you are young, but the wear and tear on the joints will add up. Pay more attention to these small details in daily life. It will be much better to be able to travel around when you are 60 or 70 years old than to have surgery in the future when the pain is so painful that you can't walk.