How to protect your knees

How to protect the knees: an important goal, especially as the years go by. The prevention It must be done from the beginning, even when we are little, and over time some habits must be strengthened.

HOW TO PROTECT YOUR KNEES

For protect your knees There are some things to do: walk, do some physical activity or cultivate a passion for a suitable sport, and build muscle mass. And things to avoid: gaining weight, having poor posture, and exposing your knees to excessive stress.

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WALK

The classic and simple walk, thirty minutes a day is enough, it is very good for the knees, especially if you have the beginning of arthrosis or varus knee, also known as bow knee or 0 knee. Those who have valgus knee, that is, X knee, must be careful because the knees could react badly to the stresses of a walk in the mountains, or even just a climbing the stairs on foot, another very healthy thing. In these cases, it's best to choose flat routes and always at a moderate pace. The important thing, in any case, is continuity of physical exercise.

SPORTS WALKING

An walk A brisk walk, meaning something more challenging than a simple walk, perhaps alternating with a short jog, certainly prevents knee pain. This was demonstrated by a recent study from the American Baylor College of Medicine, which analyzed more than 5 people over the age of 45 for 14 years. The conclusion is that after age 50, brisk walking reduces the risk of knee pain by 40 percent.

WEIGHT UNDER CONTROL

You don't have to be obese to cause knee problems: just the overweightExcess weight negatively affects cartilage, which thins, creating the conditions for primary osteoarthritis. Several scientific studies have shown that reducing the body mass index by just one point reduces the risk of osteoarthritis by 5 percent.

MUSCLE MASS