2023-12-07 06:12:19
Heel lifting… a good exercise for preventing and alleviating knee arthritis
Entered 2023.12.07 15:10 Views 718 Entered 2023.12.07 15:10 Modified 2023.12.07 15:51 Views 718 Consistently lifting and lowering your heels at home will help strengthen your calf muscles and prevent knee arthritis. [사진=클립아트코리아]
An individual’s claim that ‘a certain food or exercise is good for health’ cannot be generalized. In particular, you should refrain from recommending unproven foods or exercise. But there are also things to listen to. Heel lifting exercises are one of them. I received an email informing me that after repeatedly lifting and lowering my heels while brushing my teeth for a long period of time, the condition of my knee joints improved significantly. Is it true?
The effects of lifting your heels… Proven exercise to prevent and relieve knee arthritis
To conclude, heel lifting exercise is a good exercise for preventing and alleviating knee arthritis, which is also listed in data from the Korea Disease Control and Prevention Agency. It is an effective movement that has been medically proven. It is relatively safe and can be easily done using spare time from daily life. Squat exercises can put a strain on your knees if you do them incorrectly, but heel raises have fewer side effects. However, you must hold on to a wall to prevent falling.
Going down the stairs feels ‘cold’… How can you slow down the aging of your knees?
As you get older, you can feel the aging of your knees when you go down stairs. There are times when it gets annoying. In severe cases, signs of degenerative arthritis are suspected. As the cartilage that protects the joints ages, the bones and ligaments in the joints become damaged, inflammation occurs, and pain occurs. Avoiding exercise to save your knee joints is a wrong idea. Doing exercises that stimulate your calf and thigh muscles can prevent your joints from stiffening.
Calf and thigh strength… knee joint protection
As the calf and thigh muscles around the joints become stronger, the load on the joints is distributed and stability around the joints increases. In addition to heel lifting exercises, it is also helpful to repeat the motion of straightening your knees while sitting and placing a cushion under your thighs. If you have already been diagnosed with knee arthritis, it is good to move in the water, swim, or walk, which puts relatively little load on the joint and can increase the strength of the surrounding thighs and calves. Since each patient’s physical condition is different, it is safe to consult a doctor.
Be careful when crossing your legs, squatting, and going down steep stairs.
Articular cartilage can be damaged not only by aging, but also by obesity, excessive joint use, and trauma. If you have bad knee joints, do not do excessive squats and lunges similar to what young people do, rough and difficult mountain climbing or walking on steep mountain slopes, long-distance jogging, and ball sports such as volleyball, basketball, soccer, foot volleyball, and tennis, which are prone to impact on the joints. Must be temperate.
You should also be careful about your lifestyle habits. Do not stay in the same position for more than 30 minutes, and avoid sitting cross-legged or squatting for long periods of time. It is also best to avoid lifting heavy objects, exposing cold air directly to the knees, and driving for long periods of time.
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