3 Behaviors That Harm the Knees
Osteoarthritis is a degenerative joint condition that causes pain, swelling, and stiffness, affecting a person’s ability to move freely. It affects the entire joint, including the surrounding tissues. It is most commonly found in the spine and knee, hip, and hand joints.What factors contribute to the onset of arthritis, and are there effective ways to prevent it?
1. Prolonged Sitting Can Lead to Bone Displacement and Deterioration
Many believe office workers who rarely lift heavy objects, squat, bend, or engage in physical labor are less likely to experience knee degeneration. However, that is a misconception.Sitting for extended periods, both at work and home, with prolonged knee flexion, can result in the displacement of knee joints and hip bones.
Additionally, individuals who frequently cross their legs tend to have an imbalanced posture, which can lead to the wear and tear of knee and hip joint bones. Over time, the pelvis may tilt, causing the patella to shift outward or become misaligned. At the same time, cartilage on one side of the knee joint may harden, eventually forming bone spurs. Consequently, walking posture becomes increasingly abnormal and worsens, resulting in the development of bow legs and frequent muscle pain.
2. Regular High-Heel Usage Can Increase the Risk of Hip Joint Displacement
There is a woman in her early 40s who wears high heels daily for her commute. She has reported feeling leg weakness and experiencing stiffness and knee discomfort, particularly when climbing stairs. Those who frequently encounter these symptoms should take note.Wearing trendy 4-inch high heels may be fashionable, but if you frequently walk briskly or climb stairs in them, the pressure gets concentrated on your hip bones, and the strain on your knees multiplies by several folds. This can result in hip joint displacement, which, in turn, may affect the uterus and ovaries, potentially causing menstrual pain for some individuals.
3. Extreme Weight Loss Can Lead to Muscle Atrophy and Osteoporosis
People who spend long hours sitting in the office, avoid exercising, and indulge in high-calorie foods are prone to becoming overweight. Their knees must bear a weight three times their own when they walk.5 Natural Methods for Preventing and Managing Knee Joint Issues
1. Consume Turmeric to Alleviate Soreness and Pain
People who enjoy sports or sit for extended periods may want to include curry in their diet. Curry contains turmeric, which, like ginger, is considered a warming food. In TCM, turmeric slices are often used to treat muscle pain in the limbs. In fact, classic medical texts have documented the use of Radix Aucklandiae (Muxiang) in combination with turmeric slices as a remedy for muscle soreness, bone pain, knee discomfort, and more.2. Incorporate Cabbage and Shellfish for Joint Lubrication
Incorporating cabbage, cauliflower, carrots, kale, shellfish, and animal cartilage in your diet can help strengthen knee ligaments and enhance joint lubrication.3. Apply Pressure to 2 Acupoints to Alleviate Knee Pain
Applying pressure to the Quchi acupoint, believed to be associated with the knees, can alleviate knee pain. Pressing the Quchi acupoint on the left hand can relieve the right knee and vice versa.
Another useful acupoint is called the Chize acupoint. Pressing the Chize acupoint can improve discomfort on the back and inner side of the knee. The Chize acupoint on the left hand corresponds to the right knee, while the Chize acupoint on the right hand corresponds to the left knee.
4. Engage in 1-Minute Exercise to Strengthen Muscles and Joints
Poor posture and excessive exercise can contribute to the early onset of joint issues. Here are three simple exercises that can be performed at any time in the office to strengthen muscles and joints:- Seated leg raises to build muscle strength: Sit in a chair with both legs lifted and extended forward, then alternate lifting each leg up and down. Perform 21 repetitions at a time (a multiple of seven), and repeat this exercise once or twice daily.
- Squats to loosen the hip joints: Stand with your feet shoulder-width apart and your toes slightly turned outward. Next, perform squats by lowering yourself, holding the position for five seconds, and then returning to the starting position. Repeat this 10 times, twice a day.
- Seated marching to increase bone density: Sit in a chair and march in place, performing 14 or 21 steps at a time. Repeat this exercise once or twice a day.
5. Stay Active Despite Knee Pain to Promote Recovery
My mother-in-law enjoyed better health while staying at my wife’s sister’s house. However, her health took a downturn when she came to our home. I could not understand the reason behind it initially, but later, I realized that my wife’s sister’s house had stairs, which she had to climb before every meal.For individuals with generally healthy knees, regularly climbing stairs is indeed beneficial. The legs are often referred to as the body’s second heart, as regular movement promotes the contraction of leg muscles, thereby improving cardiovascular function.
Individuals with knee pain may find descending stairs uncomfortable. In such cases, consider walking down the stairs backward, as it reduces the load on the knees and eases knee pain. However, exercise caution and hold the handrail for support while descending slowly. Those with limited mobility should have someone nearby to assist and prevent potential accidents.
For individuals experiencing knee pain and joint swelling, engaging in physical activity in moderation is crucial. You can begin with gentle walking as a part of the rehabilitation process.
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