8 things you should and shouldn’t do to protect your knee joint

Age, old injuries, athletic activity, and weight are major factors in knee pain. If you are in this risk group, note the do’s or don’ts to prevent knee disease.
4 things to do to protect the knee joint

1. Strengthen thigh muscles According to doctors, when you strengthen your muscles, the knee joint is also stabilized. You should do strength training in a safe way, starting with your hips and core. Here are exercises you can do at home: – Warm-up position: Stand up straight, hold the handrail firmly, twist the body at a 90 degree angle (as shown in picture 1). – Next put your foot on the next step. – The front leg is the pillar, lift the back leg to straighten. – Return to the starting position. – Do 10 reps, switch legs and repeat. 2. Wear knee support belt, cushioned shoes when exercising vận Studies have shown that using a knee brace reduces pressure on the knee on the dominant side by 43 percent and the non-dominant side by 63 percent, compared with no support at all. In addition, the knee support belt reduces the side effects of doing deep squats. So if you play basketball or go to the gym, wear a knee brace to protect your knee joint. Doctors also recommend wearing quality running shoes, wearing gel insoles when walking or when standing for long periods of time. 3.Increase the range of motion of the knee Experts have found that most of our knees get stiffer with age. That’s why you have to train your knees to be straight. Knees can be worked out in the pool or at home with the following exercise: -Sit on the bed or the floor. Place a pillow under your ankles, bend your knees. – Use leg muscles to slowly push the knee down. 4. Swimming, water aerobics In cases where you have a high degree of knee pain that can make your mobility very difficult, doctors recommend starting with lower-impact activities. Prioritize swimming and other forms of water aerobics. You can also exercise with a bicycle or elliptical machine. 4 things not to do to protect the knee joint 1. Don’t do squats too deep Performing deep squats can put extra pressure on the knees. You can use a chair for support when exercising to make sure you don’t sit down too low. 2. Do not choose exercises that involve dancing There are certain exercises and activities that can make knee pain worse. Standing too long, squatting the wrong way, or squatting too deeply can cause knee pain. Avoid activities such as jogging and jumping rope. 3. Don’t wear shoes that are too old Shoes are important accessories when you run, walk or stand. Shoes can stretch and wear out after a period of use. No matter how much you love your shoes, don’t wear old shoes when they have lost their support and anti-slip effect. There are 2 types of footwear you should not wear to protect your knee joints, which are high heels and flip flops. High heels shift your center of gravity forward and cause muscle imbalance. Flip-flops are bad for your joints because they don’t support the arch of your foot. 4. Don’t eat too much salt, corn oil, cheese Eating too much salt or corn oil can lead to arthritis. You should reduce salt intake, use extra virgin olive oil. Some experts also recommend avoiding cheese because cheese can speed up knee osteoarthritis, possibly due to its high fat content.