Orthopedic knowledge lecture ppt (Orthopedic knowledge: how to protect bone health in daily life) 1. Orthopedic knowledge: how to protect bone health in daily life?
Some people think that arthritis is just a kind of "senile disease", but today this concept should be updated, because the incidence of osteoarthritis among young people has also increased in recent years 10. If you are about to or have already turned 30, you'd better protect yourself and start learning the health care methods of bones and joints.
Neck joints: Pay attention to posture and do more exercise.
When nodding and shaking our heads, we often use the neck joints. The cervical spine, especially the first three bones of the spine, is very elastic, but once it is injured, it will become very stiff. Watching the computer and ironing clothes will bend the body forward, which will easily cause pressure on the intervertebral disc and further aggravate the stiffness of the cervical joint, so it is best not to bow your head for a long time at work.
Protection suggestion: In daily life, you can press your chin to your chest as much as possible, and then look up at the ceiling. Move slowly, do it five times in a row, and then press your head down 10 times equally slowly, which is beneficial to exercise the neck joints.
Shoulder joint: walking swing arm+raising hand to stretch.
Students or students who work in the classroom often have shoulder pain, stiffness and even limited shoulder movement. The reason is insufficient shoulder joint activity. In fact, the shoulder joint is a relatively easy joint in the whole body, because the shoulder usually does not bear any weight, so the probability of serious shoulder wear is very small. If the shoulder joint is not active enough, the initial symptoms are difficulty in washing your hair, and then your shoulders are stiff.
Protection suggestion: in daily life, don't fix a posture for too long. If you raise your hands above your head and do some stretching exercises, you can improve the flexibility of your shoulders. In order to prevent hunchback from increasing shoulder wear, you can turn your shoulders back 10 times a day. In addition, swinging your arms when walking is also very helpful.
Elbow joint: Pay attention to the mouse when pulling the handle.
Lifting weights will cause elbow joint injury, and at the same time, stretching, rotating and other actions will also strain the ligament near the elbow joint. Many people know "tennis elbow" or "golf elbow", which is caused by repeated elbow practice.
Protection suggestion: it is best to change the handle to a large size when grasping things, so that it will not be too hard. When using the computer, it is best to put the mouse close to the body to avoid stretching the ligament of the elbow joint. Bending and straightening the arm 10 times a day can keep the tendons and ligaments soft.
Wrist joint: frequent grasping+wrist movement.
Finger joints wear more easily than wrist joints. Especially those women who have been engaged in manual labor for a long time, such as knitting sweaters or on production lines, have a very high incidence rate and often feel pain at the root of their thumbs.
Protection suggestion: In daily life, it is best not to keep the same posture with both hands for a long time, and often do grasping movements, or make a fist with one hand and hold it with the other hand, and move your wrist up and down from left to right. The more diversified the activities, the better the wrist and hand joints.
Knee joint: light load+controlled movement.
60% of the weight of the human body is supported by the inside of the knee joint, so the meniscus on the inside of the knee joint is very easy to strain, and the patellar cartilage is also prone to problems after long-term friction. Therefore, people over the age of 30 should pay special attention to the maintenance of the knee joint. In daily life and sports, sudden exertion and rapid torsion will impact the knee joint, which is very easy to be injured; Not exercising at ordinary times, walking or running suddenly for a long time is also easy to cause meniscus or patellar cartilage damage; Obesity is also an important cause of knee joint injury.
Protection suggestion: If your knee joint often hurts or has problems, try to avoid climbing mountains, going up and down stairs and other sports that have great pressure on your knee joint. Even if your knees are always healthy, long-distance running and weight-bearing mountaineering should be moderate. In daily exercise, walking backwards is the best way to exercise the knee, which can make the knee joint fully flexible and is a good warm-up exercise.