How to strengthen the joints and ligaments: tools and exercises

16-05-2017, 13:09
Systematic exercise is important at any age. It provides considerable benefits to the entire body: it strengthens muscles and joints, saves and even increases bone strength, improves posture, elasticity of ligaments and balance, increases endurance and resistance to stress. To maintain the tone of the musculoskeletal system, it is necessary to give it a certain load daily.

Joints and their role in the human skeleton

Joints are the most common connections in the human skeleton. They provide free movement, but within the limits defined by their form. The mobility of the compound reduces its strength, so they are further strengthened by fibrous ligaments. In the human body are hundreds of joints. Some of them are small and inconspicuous, for example, in the wrists. And other large and noticeable, for example, in the shoulders, knees and elbows. The mobility of these compounds in the body is very different. For example,the spherical shoulder joint allows you to move your hand in any direction, and the flat mezhapyastnye connections provide only minimal slip of the bones relative to each other. The question of how to strengthen the joints is more relevant today than ever.

The most useful exercises for strengthening joints
Many are interested in how to strengthen the joints. It is necessary to provide minimal impact loads, such as walking, swimming, and classes on a stationary bike. Strengthen the connection, reducing the risk of injury, help stretching exercises, including yoga and Pilates. This is the best means of strengthening the joints.

To protect them from problems, you must adhere to some rules:

  1. Go to the orthopedist. A qualified specialist should assess the condition of the ankle, knee and hip joints.
  2. Control your weight. Excess weight - this is an extra burden on all the joints of the body, especially on the knee and hip. Increasing just 1 kg of weight increases the risk of developing arthrosis by 10-15%.
  3. Choose the right shoes. Inconvenient shoes, especially with high heels, can ruin the posture, gait and lead to diseases of the legs.The best shoes are leg-fitting sneakers with an instep and soft sole, such shoes are the best prevention of injuries to the ankle, hip and knee joints.
  4. Equip a workplace. An improperly placed computer or an uncomfortable posture at the desk creates problems for the spine, which in turn lead to back and neck pain.
  5. Use more fish in your diet. The fish is rich in unsaturated fatty acids, essential for joints.
  6. Engage in suitable gymnastics that improves flexibility, posture, balance and coordination.
What exercise is good for joints and ligaments?
Various physical activity brings undoubted benefits to the whole body.
How to strengthen the joints, muscles and ligaments, will show the effect on them of each individual type of physical activity:
  1. Aerobics improves blood supply to the joints, strengthens the ligaments.
  2. Stretching increases the range of motion, reduces stiffness, relieves pain.
  3. Strength training strengthens the ligaments and tendons.
  4. Jogging strengthens the ligaments and tendons of the lower body.
  5. Swimming improves maneuverability and blood supply to the joints.
  6. Dancing improves blood circulation, coordination.
  7. Walking increases mobility.
  8. Jumps strengthen the ligaments and tendons of the lower body.
  9. Yoga increases the range of motion, reduces stiffness, relieves pain.
  10. Pilates has the same effect as yoga.

 Exercises for the muscles of the shoulders and ligament unloading

Overstrain of the muscles of the shoulders and upper back is fraught with a very painful condition. Stooped at the desk and stooped posture often lead to stiffness of the chest muscles and stretching of the muscles of the shoulders and back, and this, in turn, leads to headaches and muscle pain in this area.

How to strengthen the shoulder joint, show the following exercises:

  1. Shrug. In a standing position, raise the shoulders to the ears, connecting the shoulder blades, then remove them and lower them.
  2. The reduction and dilution of the shoulders. As much as possible to push the shoulders forward, then take them far back, connecting the shoulder blades.
  3. Stretching the back. Sit on a chair, putting your feet on the floor. Slowly lean forward. Stretching your arms between your legs, reach out to the legs of the chair until you feel strong tension in your upper back. Slowly take the original position.
Proper nutrition
A healthy diet is important at any age: in childhood, when bones and muscles are actively growing, and in old age, when tissues are weakened. A healthy bone tissue always requires a certain minimum of vitamins and minerals coming from food, primarily calcium.
How to strengthen joints and ligaments with nutrition? Food provides the body with energy that is necessary for the whole organism, like a car is fuel. Protein in food is used by the body as a building material. Interestingly, the human bone tissue is continuously destroyed and growing. For 7-10 years, the mineral substance of the skeleton of an adult is fully updated. And in childhood, when a child grows quickly, his skeleton is updated completely in 2 years. Some trace elements and vitamins are especially useful for bones, joints and muscles. Before you strengthen the joints with the help of exercise, you must provide the body with proper nutrition.
Products for healthy muscles, bones and joints
The required amount of them is easy to get from a balanced, varied diet that includes the following product groups:
  1. Dairy products (milk, yogurt, cottage cheese, cheese, sour cream).
  2. Fats and carbohydrates (vegetable oil, nuts, fish).
  3. Fruits and vegetables (fresh, frozen, dried, canned).
  4. Proteins (meat, fish, poultry, eggs, legumes, nuts, seeds).
If the daily menu does not correspond to good nutrition, for the musculoskeletal system it is desirable to take dietary supplements:
  1. calcium;
  2. vitamin D;
  3. magnesium;
  4. omega-3 fatty acids.

A person should receive the highest doses of calcium in the first 20 years of life, when the strength of bones is laid during the period of active growth. In addition, high doses of calcium are necessary and closer to old age, when bone mineral density for natural reasons decreases and the risk of fractures increases.

Knee joint health

During the life of the knees are subject to enormous loads. Their joints constantly withstand body weight, and also suffer from household and sports injuries. The knee is the largest and most complex joint in the human body, many muscles, ligaments and tendons are involved in its work, the coherence of which ensures the stability of the knee and the work of the leg.

Gravity strongly influences the bones of the lower body, and during simple walking, a force exerts pressure on a person’s knees, which is 4–5 times its weight.And during sports, when the legs hit the ground, this force can exceed body weight by more than 12 times. Therefore, overweight dramatically increases the risk of knee injuries and is the root cause of half of all operations to restore the articular knee cartilage.

The role of ligaments

The knee joint has a cruciate and collateral ligaments. These are the ligaments that strengthen the joint. The fibrous interosseous ligaments, which strengthen the knee joint, also control movement in it. They can pass inside its cavity, inside the walls of the joint capsule and outside it. These strong strands of connective tissue connect the articulated bones and play a significant role in their strength, because a healthy ligament can stretch up to 5% of the original length.

Further stretching threatens injury, sprains. This is the appearance of micro-tears inside the tissue, leading to pain and swelling of the joint, as well as a decrease in its maneuverability. With increased loads, especially in sports, ligaments can break, such an injury is possible even with a fall. When this occurs, pain and swelling develops, the stability of the knee is reduced.

How to strengthen the knee joint?

Of course, prevention is better than cure.Few people think about the work of their knees until they have problems with them. Therefore, it is much easier to prevent knee problems and strengthen the muscles that protect the knee ligaments and menisci from overloading and help to avoid most injuries. Weak muscles are the main cause of knee problems, so it is important to pump them up regularly. For this, exercises that strengthen the knee joint will be suitable. The muscles will receive the necessary load, which will reduce the risk of injury to the knees.

  1. Bending the legs at the knees. Lying on your stomach, straighten your legs. While inhaling, slowly bend one leg at the knee, raising the shin until it is perpendicular to the thigh. Wait in this position for 2-3 seconds, then, slowly, return to the original position. Do the same with the other leg. Make 3 series of 10 such exercises.
  2. Lift straight legs. Lying on your back, bend one leg and press the foot to the floor to secure the pelvis. Straighten the other leg. While inhaling, slowly raise your foot approximately 25 cm from the floor. Hold for about 3 seconds, slowly take the initial position. Do the exercise with the other leg. Make 3 sets of 10 repetitions.
  3. Straightening the knee.Sit on a chair exactly, leaning against the back of a chair. While inhaling, slowly straighten one leg almost parallel to the floor, but not to the stop. Hold the leg for a few seconds in this position. Return to the starting position and perform the exercise with the other leg.

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