How to stay away from osteoarthritis

As we age, our body organs deteriorate with age. Especially our knees, which have to work hard. Therefore, starting to take care of our knees today is something that can be done. This is another way to take care of our knees for those who have not yet deteriorated. At the same time, the knee health care techniques that we have brought to you are also a good helper for those who have already developed osteoarthritis.

Osteoarthritis is cause by deterioration of the cartilage.

That makes up the joints and the weakness of the muscles in the front of the legs. When faced with osteoarthritis, many people want to know how to take care of themselves. Here’s how:

• Losing weight can be said to be a serious act, by reducing the amount of food that contains fat, flour, and sugar, increasing the amount of meat, vegetables, and fruits, drinking several glasses of water before every meal, avoiding all types of snacks, reducing the amount of food in some meals, such as dinner, and exercising together.
• Exercise to strengthen your muscles with the following exercise postures:

Position 1 for those with knee inflammation, swelling, pain, knee pain

• How to exercise: Lie flat on your back on the floor, straighten your knees, try to press the underside of your legs to the floor slowly, flex your kneecaps, and lower your knees. Do about 20 times at a time, counting the rhythm as follows:
• Press your knees close to the floor (count 1-5 in your mind) and lower your knees.
• Press your knees close to the floor (count 1-5 in your mind) and lower your knees.

Pose 2: For those with knee pain, this pose will help strengthen the abdominal muscles.

How to exercise: Lie flat on your back on เล่น UFABET ผ่านมือถือ สะดวกทุกที่ ทุกเวลา the floor. Bend the better knee. Stretch the leg with the knee joint and tense it. Lift the leg slowly so that the heel is about 1 foot away from the floor. Count 1-5 and lower the leg to the side. Do about 20 times at a time. Count in the following rhythm:

• Lift up (count 1-5 in your mind) Put down.
• Lift up (count 1-5 in your mind) Put down.

Position 3 for those who do not have much knee pain, do not have knee swelling, can walk normally, and those who want to prevent osteoarthritis.

Exercise method: Sit with your feet dangling on a chair. Take a 1 kg. sandbag (can be increased to 5 kg.) and hook it around the ankle in front and lift it up to straighten the knee. Lift the leg up parallel to the floor in line with the thigh, then slowly lower it down. Do one side at a time, about 20 times at a time. Count the rhythm as follows:

• Straighten your knees and keep them tense (count 1-5 in your mind).
• Straighten your knees and keep them tense (count 1-5 in your mind). Lower.

Note: All of these exercises must be done at least 3 times a day, i.e., after waking up in the morning, after lunch and after dinner. If possible, do it again before going to bed.