The knee joint is a joint made up of the thigh bone, shin bone, and patella. In addition, it also consists of muscles, cartilage, tendons, nerves, and blood vessels. These injuries, infections, and other conditions can cause knee pain.
In fact, There are many causes of knee pain and vary depending on age, body weight, and intensity of activity. Including other risk factors also result in knee pain.
We can observe symptoms of osteoarthritis as follows:
- Knee joint pain, which gets worse with use and subsides after resting.
- Joint stiffness: Difficulty in stretching or bending the knee.
- Swollen knee joints due to inflammation of the joint lining or fluid accumulation in the knee joint more than normal.
- While sitting up or walking, there may be a soft sound in the knee joint. Sometimes it is felt that the bones are rubbing against each other.
- The bone is bent to the point where you can feel the bone protruding from the joint or feel that the bone is larger.
- The knee joint is deformed to the point of bending.
Muscles around the knee joint become smaller or weak.
How to preserve your knees
1. Don't let your body be so overweight that your knees have to do heavy work. If you can lose 5 kilograms of weight, it will help reduce your risk of osteoarthritis by up to 50%, and those with knee pain will also have better symptoms.
2. See a doctor for diagnosis, treatment, and advice on how to behave correctly.
3. Avoid collisions , most often beyond playing sports such as football, rugby, etc.
4. Stop hurting your knees, by kneeling, squatting, or sitting on your knees for a long time. You should find a small chair or extra cushion to keep your knees from bending too much. If it is unavoidable, use the method of changing your sitting position frequently.
5. Stop impact, such as jumping, lifting heavy objects, or activities that require use of the knees, such as walking steeply or climbing stairs.
6. Exercise by strengthening the front leg muscles to help support the knee and reduce pain.
7. Treat as soon as you know you're starting to have osteoarthritis symptoms or when you're injured. Take a break to let your body heal before returning to playing sports or doing your usual activities.
8. Choose the right shoes, choosing the right shoes for your activity will reduce the risk of injury. It also helps support the knee joints so that they don't have to strain or work too hard. Especially girls should not wear too high heels because they will make the knees bend more easily.
9. Increase food intake that help strengthen the knee joints
- Citrus fruit or berry fruits which is rich in vitamin C and antioxidants to help reduce inflammation of the knee joints
- Green tea, tomatoes and onions - these foods contain flavonoids. which helps fight free radicals, reducing injury and inflammation
- Seafood, dairy, and eggs, as well as morning sun exposure to increase your body's vitamin D and strengthen your bones.
- Sea fish, salmon and tuna are rich in omega-3 fatty acids, which strengthen bones, relieve joint pain, and reduce inflammation.
- Anti-inflammatory spices such as ginger and turmeric help reduce pain and swelling in the knee joint.
10. Reduce foods that harm your knees.
- Sodium: Causes the water in the body to be unbalanced. Including water in the knee joint, causing the knee joint to lack flexibility. Foods that are high in sodium, such as prepared foods, pickled foods, and processed foods.
- Sugar: Eating too much sugar Besides making you fat It also increases blood sugar. which stimulates inflammation in the body
- High-fat foods: They contain a large amount of saturated fat, causing the body to easily become inflamed.
- Alcohol: The negative effect is to prevent insufficient blood from flowing to the knee joint. It also stimulates more severe inflammation.
Credit : https://www.samitivejhospitals.com/
https://www.thairath.co.th/
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