How to strengthen the joints and ligaments: tools and exercises
Joints and their role in the human skeleton
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:
- Go to the orthopedist. A qualified specialist should assess the condition of the ankle, knee and hip joints.
- 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%.
- 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.
- 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.
- Use more fish in your diet. The fish is rich in unsaturated fatty acids, essential for joints.
- Engage in suitable gymnastics that improves flexibility, posture, balance and coordination.
- Aerobics improves blood supply to the joints, strengthens the ligaments.
- Stretching increases the range of motion, reduces stiffness, relieves pain.
- Strength training strengthens the ligaments and tendons.
- Jogging strengthens the ligaments and tendons of the lower body.
- Swimming improves maneuverability and blood supply to the joints.
- Dancing improves blood circulation, coordination.
- Walking increases mobility.
- Jumps strengthen the ligaments and tendons of the lower body.
- Yoga increases the range of motion, reduces stiffness, relieves pain.
- 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:
- Shrug. In a standing position, raise the shoulders to the ears, connecting the shoulder blades, then remove them and lower them.
- 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.
- 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.
- Dairy products (milk, yogurt, cottage cheese, cheese, sour cream).
- Fats and carbohydrates (vegetable oil, nuts, fish).
- Fruits and vegetables (fresh, frozen, dried, canned).
- Proteins (meat, fish, poultry, eggs, legumes, nuts, seeds).
- vitamin D;
- 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 ligamentsThe 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.
- 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.
- 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.
- 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.