If we often pay attention to the good health of your hair or skin, it is rarer to be interested in that of your … knees. And yet these joints are essential: they allow us to walk, run or even jump. Here are 10 good reasons to take care of it.
Knee, this friend who wants us well
According to the health insurance site, the knee is a complex articulation between:
- on the one hand the femurpresenting two bone projections (condyles) at the level of the knee joint;
- On the other hand the tibiawhich comes into contact with the condyles thanks to a flat surface (tibial tray), and with the ball joint (small bone located in front of the knee).
“”Several elements of this joint fulfill a particular role“, Says the Améli site, in particular the cartilage which allows the femur and the tibia to slide one on the other and the menisci which absorb shocks and stabilize the joint.
However, it is this well -oiled cog between bones, joints and tissues that allows the knee to operate. Without paying attention to his health, various conditions may arise, such as:
- osteoarthritis: which is a destruction of the articular cartilage of the knee, followed by an attack on the different structures of the joint;
- Tendinitis: which manifests itself by pain in the knee, sometimes accompanied by swelling, cracking, or even a blockage of the joint;
- ligament lesions : which can appear in case of trauma during an intense physical activity.
How to preserve your knees? Dr. Gérald Kierzek answers us
According to the medical director of True Medical, small daily gestures allow you to take care of this joint – while taking full advantage of all activities, without pain or restriction.
- Keep a weight “”Overweight is the main enemy of the knees because each too much kilo significantly increases the pressure on the joints “, he says.
- Have a good posture “With your right back and knees in the axis of the feet especially when you lower or climb stairs”, underlines the doctor.
- Muscle strengthening “With exercises to tone quadriceps and hamstrings (knee stabilization)”, Add the specialist.
- Warm up before exercise “”To stimulate the production of synovial fluid which lubricates the joint “, confirms the health expert.
- Vary your work positions “”By avoiding at all costs to stay in too long squat (tilers …) or kneeling. SI need, use a stool “, advocates the medical director of True Medical.
- Wear suitable shoes “To amortize shocks, especially for impact sports (jogging)”, advises Dr Gérald Kierzek.
- Sports “”with low impact by favoring swimming, cycling or walking “, recommends the practitioner.
- Stretch “In particular the leg muscles for flexibility”, specifies the health expert.
- Take hiking sticks “To reduce the pressure on the knees, especially downhill”, reveals the specialist.
- Not to force “”And listen to in case of pain. Finally, consult if the pain persists “, concludes the doctor.