Destroying Knees, Waist, and Body: Common Habits That Cause Damage

Joints are typically composed of joint surfaces, joint capsules, and joint cavities. The joint surfaces are the contact surfaces of two or more adjacent bones, one of which is slightly convex, called the articular head, and the other is slightly concave, called the articular facet. The joint surfaces are covered with a layer of smooth cartilage, which reduces friction during movement. The cartilage is elastic and can slow down movement and shock. The joint capsule is a strong connective tissue that firmly connects adjacent bones. The outer layer of the joint capsule is fibrous, and the inner layer is synovial membrane. The synovial membrane secretes synovial fluid to reduce friction during movement.

If the human body is a building, then bones are like steel and cement supporting the building. If the bones are not strong, the building will not be stable!

The strength of bones is related to nutrition, and now our nutrition is already very good, we can eat whatever we want. Even if you eat well and exercise diligently, if you avoid damage and injury to your bones, everything will be wasted~

1. Destroy the knee

Squatting to pick vegetables, washing clothes, and sweeping the floor

Squatting to wash clothes, picking vegetables, and sweeping the floor are habits that we are most familiar with. But this is dangerous!

When lying flat, the weight on the knee is zero, and when standing up and walking flat, the weight is 1-2 times the body weight, and when running, it is 4 times, while squatting and kneeling is 8 times! Clinically, women with knee diseases are more common than men, and this is also related to it.

Old people and obese people (BMI≥25) should avoid deep squats or reduce the time of deep squats, and it is best not to exceed 20 minutes.

If the elderly squat down and stand up, it is best to use a table or chair to support them, which can reduce the pressure on the knee joint and reduce the loss.

2. Destroy the spine

Sitting on the sofa

Sitting on the sofa, watching TV and newspapers, and playing mobile phones, which is very comfortable, but it is harmful to the spine!

When in a semi-recumbent position, the lumbar spine lacks sufficient support, and the original curvature is forced to change, and the intervertebral disc is subjected to increased weight. Long-term, it can lead to muscle fatigue, spinal curvature, and even cause intervertebral disc herniation.

People who want to sit more comfortably can change their posture. When semi-reclined, placing a pillow behind the waist can support the lumbar spine, so it will not put too much pressure on the waist.

4. Destroy the waist

Low head to play mobile phone

Now we can see low head players everywhere, such as on buses, on subways, at home... But this is a disaster for the waist!

When using mobile phones with a low head, the waist often bears a heavier weight of the head, and the neck muscles are over-tensioned, and the burden on the waist spine increases. After becoming a 'low head player', muscle soreness, waist pain, and cervical spondylopathy will appear.

It is recommended that people who need to work with low heads to get up and move every 1 hour. When not busy, put your hands on your head and lean back five or four times, combined with chest expansion and shoulder shrugging, which can be effectively relaxed.

5. Destroy all bones throughout the body

Leg crossing

According to Mr. Quli New, the chief physician of orthopedics of the Chinese Medicine and Trauma Clinic of Zhongjian Hospital, when crossing legs, the pelvis tilts, the waist spine is unevenly stressed, the body leans forward while the spine arches, and long-term, it is easy to cause spinal muscle strain, deformation, and even intervertebral disc herniation.

People with existing intervertebral disc herniation and spinal curvature will aggravate the condition.

The normal spinal column is S-shaped from the side, but crossing legs will lead to bending and hunching, and long-term, the spine will become C-shaped, which will oppress the spinal nerves and cause pain.

Leg crossing will not immediately cause bone osteoarthrosis, but due to increased pressure on the internal structure of the knee joint, it will increase the nutritional impairment and wear of the cartilage.

For elderly people with varying degrees of cartilage degeneration, it increases the risk of osteoarthritis.

6. Destroy the neck

Sleeping on stomach

Sleeping on stomach is a choice for many students and office workers. It is harmful to the neck!

People with back or neck pain, especially those who sleep on their stomachs, will aggravate the condition.

When taking a nap, it is best to lie flat. If the conditions are really not allowed, you can sit in a chair and lean slightly back, with a cushion behind your waist and neck, and take a short rest.

7. Destroy the neck

Holding a mobile phone with a head and shoulder

Many people are used to holding a mobile phone with a head and shoulder when they are busy. This is harmful to the neck!

It is recommended to hold the phone with your hands, and switch hands every few minutes to avoid excessive tension in one side of the muscle. Or use headphones, which can free your hands and neck.

8. Destroy the waist

Straight-knee lifting heavy objects

Have you ever had the experience of 'sudden waist pain'?

Many people have the experience of 'sudden waist pain', such as when you straighten your knees and bend over to lift heavy objects, without using the strength of the hip, knee, and waist muscles, the fascia, muscles, and ligaments are often overloaded and injured when sudden force is applied.

People over 50 years old, especially those with waist problems, should avoid it.

When lifting objects, 'take three steps': first, move the body towards the object; second, bend the knees and hips, and use your hands to stabilize the object; third, straighten the knees and hips, use the strength of the leg muscles to support the body slowly standing up, avoiding sudden force.

9. Destroy the pelvis and spine

Prolonged standing

Standing not only affects appearance but is also related to health. Many people like to stand and rest, putting their center of gravity on one leg, which can relax the body for a short time.

Long-term, it will cause the pelvis to be skewed and the spine to be curved due to uneven stress on the waist vertebrae, causing waist and back pain.

10. Destroy the knee

Climbing stairs

After 50 years old, the muscles in the body decrease by 3-5%, and the balance also decreases. According to John White, a U.S. medical expert, more than 51% of elderly people who have fallen have a relationship with climbing stairs. The China Health Education Center experts said: (After 50 years old), the joints degenerate, when climbing stairs or hiking, the weight on the knee joint is 3-5 times that of normal, which will accelerate joint aging.

She suggests that elderly people should grab the handrail when climbing stairs.

Protecting the knees is not only about supplementing calcium, but also avoiding the damage caused by these actions!

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