by The functioning of the body is fascinating. Tiny components and imperceptible substances manage to cooperate in what is most visible or sensitive, such as walking or generating a certain reaction. Among the number of parts that work in this structure is the knee, which is the central joint of the lower limbs.
“It is formed by the union of two very important bones: the femur and the tibia, in the proximal portion, and unites the thigh and the leg. Inside it has a small bone, the patella, which articulates with the anterior and inferior portion of the femur, as well as two fibrocartilage discs, the menisci. Likewise, it is wrapped by a joint capsule and ligaments, which gives it stability, ”says Dr. Antonio Calderón Arnedo.
Now, to alleviate the discomfort with the knees, the portal Artikulär Clinica de Rodilla y Pie, points out five actions.
1. Generate a healthy ecosystem
It starts with prevention and for this they recommend doing physical exercise, drinking plenty of fluids and avoiding being overweight. “Excessive load on the knees is one of the main factors that contribute to joint wear,” they indicate in the Mexican portal.
2. Stretch
Stretching is essential to prevent knee damage. They recommend at least 10 minutes to warm up and stretch.
3. Apply hot and cold therapies
Cold is good for reducing knee inflammation; heat, to improve blood circulation and improve the healing rate of the tissues involved. “You can use ice or a cloth soaked in hot water as the case may be. Do it for intervals of 3 or 5 minutes up to half an hour a day and you will notice the results in a short time ”, they advise.
4. Eat well
A diet adequate to the requirements of the body serves to maintain a healthy weight. But thinking about knee failure, they recommend incorporating foods that help cartilage.
It is key to take into account the three fundamental compounds to help her.
- Lysine: animal proteins, cheese and nuts.
- Collagen: bones and jellies.
- Hyaluronic acid: cod liver, tuna, turkey, among others.
5. Follow a medical treatment
When the problem is worn knee cartilage, it is wiser to seek medical advice. This is because an x-ray will be needed to accurately indicate the state of the components and because from there will surely arise the start of a treatment that may include medication injections, pain relievers, physiotherapy, among others.
Exercises to relieve knee pain
When pain occurs in this part, it is possible to resort to a series of exercises that help alleviate it. These are some of the recommended ones.
1. Straight leg raise. To perform it, the person lies on the back on the bed with one leg straight and the other bent, with the foot on the surface. Keeping the leg straight, it is raised about 15 centimeters and the position is held for three to five seconds. Then the exercise is carried out with the other leg and several repetitions are executed with each one, according to information from AARP, an American association that serves people over 50 years of age.
2. Walk. This is one of the healthiest activities, according to a study published in the Costa Rican Journal of Public Health and quoted by the magazine Better with Health. It is an activity that does not compromise the cardiac limits or risk the joints of the feet, knee or hip.
3. Flexion of legs. Stand facing the back of a chair for support. The knee is flexed and the heel is raised towards the buttock. The ideal is to maintain the position while counting to three. Slowly lower the heel to the ground and repeat with the other leg and so on several times.
4. Squat with support. Stands in front of the back of a chair for support. With the feet separated at the distance of the shoulders, the knees are flexed and the exercise is carried out as if the person were going to sit down, bending down to a comfortable height and always keeping the weight of the body on the heels. It is advisable to use only the legs and not use the arms to raise or lower the body, according to information from the Vida Lúcida health portal.
5. The bridge. Lying on your back with your knees bent and feet on the floor, the abdominal and pelvic floor muscles contract. The feet are pushed into the floor and the hips are raised a few centimeters from the floor. The shoulder blades are kept in contact with the support surface and the buttocks are contracted as the hips are slowly lowered. Several repetitions are made.
