Hello! I have been a doctor for 21 years. My name is Georgy Olegovich Sapego. In this article, I will share a few tricks for leg joints.
Excess fat
Knees usually suffer from excess weight. For some reason, the hip joints endure, and the knees are destroyed. Sometimes it is enough to bring the weight back to normal, and the joints will hurt less.
Mechanics
People are constantly doing something wrong with themselves. Many keep the joints of the legs at a disadvantage both during work and during rest.
Everyone knows that if you lift weights as shown in Figure 1, your back can hurt. But not everyone knows that hip joints can also get sick this way.
We're discussing legs now. Here is a disadvantage in Figure 1 for your legs.
To reduce stress on the joints, bend the knees (Figure 2). And to lift the load primarily by extending the knees. The knees should go forward. So the load on the hip joints will be distributed more profitably and safer. The main thing in this business is not to let both knees go far ahead of the toes.
If not everything is in order with the knees, then it is better not to endure a single knee further than the toes forward, and to bend no more than up to 45 degrees. We have already discussed this in the article. about safe knee exercises.
In sore knees, twisting movements are harmful. Therefore, if you have to shift some load in front of you, then move with your whole body. Do not rotate around one leg. Personally, my knee hurt so much when I turned over the water bottles. Better to take an extra step to the side, but do not twist on one knee.
The next trick is for standing work. If you have to spend the whole day on your feet at work, then it is useful to put a wooden block about 30 by 10 by 5 centimeters on the floor. One foot should be put on this block from time to time (picture 3) This reduces fatigue in the legs.
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