1, patients with knee osteoarthritis, in daily life, try to pay attention to less going up and down stairs, less walking, less climbing, less standing for a long time, less holding children, less lifting heavy objects, so as to avoid overloading the knee joint and aggravating the condition.
2. Maintain proper weight, prevent obesity, and increase the joint burden of lower limbs. Once you are overweight, you should actively lose weight, pay attention to adjusting your diet and control your weight.
3. Try to avoid walking long distances in high heels, which will change the stress line of lower limbs. In daily activities, the elderly should first choose soft-soled shoes with thick soles and elasticity to reduce the impact on the knee joint and avoid the impact and wear of the knee cartilage.
4. Take part in outdoor sports (such as Yangko and Tai Ji Chuan). Before warm-up activities, gently stretch the knee joint to increase the flexibility and flexibility of the lower limbs, so that the knee joint can be moved before participating in sports. When practicing leg press, don't suddenly lift your legs too high to prevent the knee ligament and muscle tissue from overstretching; When playing Tai Ji Chuan, the range of action should not be too large, and the squat position should not be too low, in case the knee joint is damaged due to excessive burden.
Cycling is a good way to exercise the knee joint under the condition of no load. However, when riding a bicycle, it is necessary to adjust the height of the seat, so it is appropriate to sit on a seat with two pedals and legs that can be straight or slightly bent. When the seat is too high, too low or uphill, stepping hard will have adverse effects on the knee joint and should be avoided.
6. When the temperature drops in winter, the blood vessels in the knee joint contract when it is cold, and the blood circulation becomes worse, which often makes the joints stiff and the pain worse. Therefore, when the weather is cold, we should pay attention to keep warm and wear knee pads when necessary to prevent the knee joint from catching cold.
7. Pay attention to your body posture when walking. Don't twist your waist, walk with your legs bent and avoid squatting for a long time. Daily squat movements (such as washing clothes, choosing vegetables and mopping the floor) are best replaced by small benches. Avoid holding a posture for a long time, and pay attention to changing posture frequently. For example, after standing for a period of time, you can stretch your legs and stand in a posture, and develop a good habit of protecting your joints in your daily life.
8. For patients with knee osteoarthritis in the early and middle stages, it is necessary to avoid excessive fatigue of the knee joint and carry out appropriate functional exercise to increase the stability of the knee joint. Exercising leg muscles can not only relieve joint pain, but also prevent the disease from progressing. Don't think that only rest and inactivity can protect the sick knee joint. According to the research, swimming and walking are the best exercises for patients with knee osteoarthritis, which can not only increase the load of knee joint, but also exercise the muscles and ligaments around knee joint. Secondly, supine leg lifting and empty pedaling are the best exercises for patients.
9. In terms of diet, you should eat more foods containing protein, calcium, collagen and isoflavones, such as milk and dairy products, beans and bean products, fish and shrimp, kelp, black fungus, chicken feet, pig's trotters, leg of lamb and hamstring. These can not only supplement protein and calcium to prevent osteoporosis, but also nourish cartilage and joint fluid, and also supplement estrogen to make bones and joints better.
10, treatment, once knee joint pain, we should actively treat it, take simple treatments such as hot compress and physical therapy, control symptoms, such as poor analgesic effect, take drugs such as voltarin, ibuprofen, fenbid, etc. under the guidance of a doctor, and at the same time externally apply some analgesic sprays and plasters. If it still doesn't improve after drug treatment, and it affects walking and daily life, you should go to a big hospital to clean your knee joint under arthroscopy. Patients with severe osteoarthropathy can choose joint replacement to restore joint function and maintain a good quality of life.