Are you sedentary? That may be the reason that causes your pain
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The motivation to exercise may sound cliché, but science confirms that a sedentary lifestyle can damage our body, especially joints such as the knees.
The knee is a functional joint that has a fairly complex mechanism of operation, it interferes with muscles, bones, cartilage and tendons that require care to avoid wear and tear, injuries and above all, pain.
Believe it or not, one of the reasons why the knee is painful is due to the patient’s sedentary lifestyle, although it is true that some sports pose a risk to this joint in the long term, a sedentary lifestyle and being overweight are also risky.
What damage can a sedentary lifestyle cause to my joints?
The lack of exercise or movement of the knee joint can cause hypertrophy, which is the loss of muscle strength, as a result the patient cannot bear weight on his joint, begins to present loss of balance and retraction or shortening of the muscles.
After this, sedentary people usually have a higher risk of injuries to tendons and ligaments as well as the constant presence of pain.
Do you want to relieve your knee pain?
We can make certain recommendations to recover your muscle tone, however, if you consider that the pain in your knee is very serious, consult an orthopedic doctor, he can help you get a more specific solution.
Targeted exercises
You may choose to include a knee-specific movement routine during your day-to-day life, something that includes stretching and strengthening the muscles around your knee.
It is important that when you start with these movements you do it gradually, that is, you start with a gentle routine that you can tolerate while you regain strength and physical endurance. Do not overload your joint, avoid forcing movements because you can worsen the situation with a more complex injury.
20 or 30 minutes of movement
Practices can include movements as basic as walking, you can go to a park or go out near your house for a walk of several minutes and finish with some flexibility exercises.
Assess the amount of weight your knee can support
Some of the exercises that strengthen the joint require supporting body weight, this can be directed according to the need of each patient, for example, in some cases the weight can be supported standing, while in others the exercise consists of supporting only the weight of the leg while lying down.
Movement intervals during work
Another functional strategy to improve muscle tone is to create spaces for mobility during the working day, if you are one of those who work sitting down during the day you can choose to get up, work between 10 to 20 minutes standing for 2 or 3 times a day.
If the routine allows it, you can walk, stretch your legs, shake them to improve blood flow and resume your work. Yes, health requires personal commitment.
As you can see, regaining the strength of your joints is not as difficult as it seems, at first small changes in your daily routine is enough, later you can add more changes in your lifestyle that includes diet and other sports.
More advanced strategies to improve your knee health
We will share with you some keys to beat a sedentary lifestyle and recover or take care of the health of your knee.
Don't sit for more than two hours at a time:
You can set an alarm during the day, after two hours you can get up, go get water, work standing, stretch, go to the bathroom and stand there for a few minutes, etc. There are many solutions.
Take care of your posture in your work chair:
The position in which your legs are is important, most of the time we concentrate so much on work that we forget to see what is happening with our body, get a place to rest your feet, avoid exceeding the flexibility of your knee, take care of sudden movements when getting up or when moving on the office chair.
Visit to the physiotherapist or orthopedist:
Going to a doctor is part of the responsibility with your preventive health, the specialist will recommend what you need according to your specific case.
Improves nutrition and quality of life:
Some foods can help us obtain vitamins and special nutrients for bone and muscle health, in addition to taking care of the diet you will also benefit the whole body.
Quality of life also influences, stress, the load of negative emotions can affect your daily development.
