12/11/2021
โ ๏ธ๐๐๐๐ข๐ญ๐ฌ ๐ญ๐ก๐๐ญ ๐๐๐ฏ๐๐ซ๐ฌ๐๐ฅ๐ฒ ๐๐๐๐๐๐ญ ๐ญ๐ก๐ ๐ฆ๐ฎ๐ฌ๐๐ฎ๐ฅ๐จ๐ฌ๐ค๐๐ฅ๐๐ญ๐๐ฅ ๐ฌ๐ฒ๐ฌ๐ญ๐๐ฆ
๐ป๐๐๐๐ก๐ ๐กโ๐๐ก ๐๐๐ฃ๐๐๐ ๐๐๐ฆ ๐๐๐๐๐๐ก ๐กโ๐๐ถ๐ข๐๐๐๐๐ก๐๐ฆ, ๐กโ๐ ๐๐๐๐๐๐๐ก๐๐๐ ๐๐ ๐๐๐ก๐๐๐๐ก๐ ๐ค๐๐กโ ๐๐ข๐ ๐๐ข๐๐๐ ๐๐๐๐๐ก๐๐ ๐๐๐ ๐๐๐ ๐๐ ๐๐ ๐๐๐๐๐๐๐ ๐๐๐ ๐๐๐ ๐ก๐๐๐๐ ๐ก๐ ๐๐ ๐ฆ๐๐ข๐๐๐๐, ๐๐ ๐๐๐๐๐๐๐๐ฆ ๐ ๐๐๐๐ ๐๐๐ ๐๐๐ ๐๐ . ๐ผ๐ ๐๐๐๐๐ก๐๐๐ ๐ก๐ ๐กโ๐ ๐๐๐ข๐ ๐ ๐๐ข๐ ๐ก๐ ๐กโ๐ ๐๐๐ก๐ข๐๐๐ ๐๐๐๐๐๐๐๐๐ก๐๐ฃ๐ ๐๐๐๐๐๐ ๐ , ๐๐๐ ๐ก ๐๐ ๐กโ๐ ๐๐๐ ๐๐๐ ๐๐ ๐๐๐๐ ๐ ๐๐ข๐ ๐ก๐ ๐กโ๐ โ๐๐๐๐ก๐ ๐๐ ๐๐๐๐๐ฆ ๐๐๐ฃ๐๐๐ ๐กโ๐๐ก ๐๐๐ฃ๐๐๐ ๐๐๐ฆ ๐๐๐๐๐๐ก ๐กโ๐ ๐๐ข๐ ๐๐ข๐๐๐ ๐๐๐๐๐ก๐๐ ๐ ๐ฆ๐ ๐ก๐๐. ๐โ๐ ๐ก๐๐๐๐ก๐๐๐๐ก ๐๐ ๐๐๐ก๐๐ ๐๐๐๐๐๐๐๐๐, ๐๐๐๐๐ ๐ก๐ ๐๐๐๐ข๐๐๐๐๐๐, ๐๐๐๐ข๐๐๐๐ ๐๐ข๐๐๐๐ก๐ฆ ๐๐ ๐๐๐๐, ๐ค๐๐๐ ๐๐๐๐๐๐๐๐๐๐๐ ๐๐ ๐ค๐๐๐ ๐๐ ๐๐๐ข๐ ๐๐๐ ๐๐๐๐๐๐๐๐ ๐๐ข๐๐๐๐. ๐ผ๐ ๐๐๐๐๐ ๐ก๐ ๐๐ฃ๐๐๐ ๐๐๐๐๐ก ๐๐๐ ๐๐๐ ๐๐ , ๐๐๐๐ฃ๐๐๐ก๐๐๐ ๐๐ ๐ฃ๐๐๐ฆ ๐๐๐๐๐๐ก๐๐๐ก. ๐ป๐๐๐ ๐๐๐ ๐ ๐๐๐ ๐๐๐ โ๐๐๐๐ก๐ ๐กโ๐๐ก ๐๐๐๐ข๐๐ ๐กโ๐ ๐๐๐๐๐ ๐๐๐ ๐๐ ๐๐๐๐๐ ๐๐๐ ๐๐๐๐๐ก๐ ๐กโ๐๐ก ๐๐๐๐ฆ ๐๐๐๐๐๐ โ๐๐ฃ๐. ๐๐ข๐ ๐๐ข๐๐๐ ๐๐๐๐๐ก๐๐ ๐ ๐ฆ๐ ๐ก๐๐
๐. ๐๐ฑ๐๐๐ฌ๐ฌ๐ข๐ฏ๐ ๐ก๐๐ง๐ ๐๐๐ง๐๐ข๐ง๐ , ๐๐๐๐ค ๐ญ๐ฐ๐ข๐ฌ๐ญ๐ข๐ง๐ , ๐ง๐๐๐ค ๐ญ๐ฐ๐ข๐ฌ๐ญ๐ข๐ง๐
Cracking the knuckles, twisting the back, twisting the neck, the joints work suddenly and beyond the range of motion, leading to the destruction of the cartilage and ligament structures around the joints, so it is very harmful to the joints.
This is what causes the joints to get bigger. At the same time, it can also cause injuries such as sprains, strains, strains, dislocations, causing rapid wear and tear of joint cartilage and accelerating the aging process.
If you don't give up this habit, the joints will be degenerated, deformed, enlarged joints in the fingers or torn ligaments, herniated discs of the cervical spine, lumbar spine, herniated discs causing compression. nerve roots...
๐. ๐๐๐๐ซ๐ข๐ง๐ ๐ก๐ข๐ ๐ก ๐ก๐๐๐ฅ๐ฌ
High heels help increase body height and create a beautiful figure. However, when wearing high heels, the muscles of the lumbar spine and calf as well as the heel tendons become overstretched, so it is easy to hurt and fatigue. Symptoms will be back pain, calf pain or pain in the upper part of the heel. When muscle groups are overloaded, they will be weak, unable to maintain structures such as the spine, knee joints, and ankles, easily causing injuries from falls and damage to the joint system.
By elevating the heel, the entire weight of the body that would normally carry the load through the large and thick calcaneus is transferred to the metatarsal and toes, which are already thinner and smaller. Research shows that for every 2.5cm increase in the height of the sole, the pressure on the forefoot increases by 22-25%. Therefore wearing 7cm high shoes, the pressure of the metatarsal bone is 175% of the normal level. This is very easy to cause degeneration of the joints of the fingers, especially the thumb.
The narrower the toe, the tighter the toes will be, causing the thumb to curl out, causing long-term deformation of the thumb and other toes. In addition, the compression of the toes at the toe of the shoe causes compression, damage to the nerve branches causing pain or enlargement of the nerve branches in the foot area.
In short, avoid wearing high heels for too long, when choosing to buy shoes, do not choose too high soles, the toes should not squeeze the toes too tight, the leather material should be soft and non-irritating.
๐. ๐๐๐ ๐ก๐๐๐ข๐ญ๐ฌ ๐๐๐๐๐๐ญ๐ข๐ง๐ ๐ญ๐ก๐ ๐ฌ๐ฉ๐ข๐ง๐
- Sitting in the wrong posture, sitting for a long time.
- Carry heavy backpacks, carry heavy bags on one side.
- Crouching or standing crookedly.
- Picking up stooped objects or carrying stooped heavy objects.
- Sudden rotation of heavy objects.
If you are an office worker and have to regularly sit at a computer to work every day, bad effects on joints are inevitable. Sitting or standing for too long in one position causes blood circulation in the legs to decrease, the muscles of the buttocks and hips become less and less flexible, the bones gradually become thinner, more brittle and easier to break. The joints of the hand, wrist, and arm are always working with the mouse and keyboard, which puts the ligaments and muscles under pressure during continuous operation.
The habit of sitting for a long time, continuously for more than two hours, fatigues the muscles next to the spine, causing us to stoop and bend forward, leading to straining the muscle groups and ligaments behind the spine. The fatigue of this stabilizing system causes pain and, if prolonged, makes the spine unstable, leading to damage to the vertebrae, disc herniation, and degeneration of the spine. Therefore, we need to limit sitting for longer than two hours. To prevent bone and joint diseases, you should give up the habit of sitting and working for too long in one position and take advantage of a few minutes to take a break from walking, doing light exercise to help relax your mind and prevent degenerative diseases. Arthritis of the neck, shoulders, and spine.
In addition, carrying a backpack or heavy bag on one side causes the spine to tilt completely to one side, uneven muscle groups are prone to scoliosis, damage to the vertebrae and ligaments. So when carrying a bag, we should not carry more than 10% of our body weight and when we have to carry more, we should carry both hands.
When flexing the hips and back more than 90 degrees, the back ligaments can be overstretched, the discs with excessive load can protrude behind, causing herniated discs. Avoid excessive back bending, especially when picking up falling objects. In particular, do not bend over to carry heavy objects. The correct posture for these tasks is to sit down and straighten your back to pick up objects.
๐. ๐๐ช๐ฎ๐๐ญ, ๐๐ฅ๐ข๐ฆ๐ ๐ฌ๐ญ๐๐ข๐ซ๐ฌ, ๐๐ซ๐จ๐ฌ๐ฌ ๐ฅ๐๐ ๐ฌ ๐จ๐ซ ๐๐ข๐ง๐ ๐๐๐๐ญ
The knee joint consists of the kneecap and the tibial thigh joint, which bears the entire weight of the body. When the knee is bent, the pressure exerted by the muscles in the thigh and patellar tendon forces the kneecap to slide over the femur. When walking, this force is about 1/2 of your body weight, when climbing stairs this force is 3-4 times your body weight and when squatting, this force is 7-8 times your body weight. Therefore, the habit of squatting creates great pressure, destroying the patellar cartilage and femur cartilage, causing osteoarthritis of the kneecap.
๐. ๐๐๐ค๐ข๐ง๐ ๐ฉ๐๐ข๐ง ๐ซ๐๐ฅ๐ข๐๐ฏ๐๐ซ๐ฌ ๐ฐ๐ข๐ญ๐ก๐จ๐ฎ๐ญ ๐ฉ๐ซ๐๐ฌ๐๐ซ๐ข๐ฉ๐ญ๐ข๐จ๐งExercising the quadriceps muscles and avoiding the habit of squatting, minimizing going up and down stairs or carrying things up the stairs will help protect the kneecap joint.
๐. ๐๐๐ค๐ข๐ง๐ ๐ฉ๐๐ข๐ง ๐ซ๐๐ฅ๐ข๐๐ฏ๐๐ซ๐ฌ ๐ฐ๐ข๐ญ๐ก๐จ๐ฎ๐ญ ๐ฉ๐ซ๐๐ฌ๐๐ซ๐ข๐ฉ๐ญ๐ข๐จ๐ง
Another notable reason stems from the incorrect use of pain relievers. In the group of anti-inflammatory pain relievers, gastritis is the most common side effect. Risks of cardiovascular and renal disease from analgesics were also observed with NSAIDs.
Strong anti-inflammatory drugs such as corticosteroids are highly effective, but long-term use will cause osteoporosis and drug dependence, causing drug-induced Cushing's syndrome. Therefore, you should take the medicine as prescribed by your doctor.
๐. ๐๐จ๐จ๐ซ ๐๐ง๐ ๐ฎ๐ง๐๐๐ฅ๐๐ง๐๐๐ ๐ง๐ฎ๐ญ๐ซ๐ข๐ญ๐ข๐จ๐ง
Diet greatly affects the ability of the musculoskeletal system to function. A lack of nutrients makes the body not have enough nutrients to nourish bones and joints. On the contrary, a diet with too much sugar and fat also makes you overweight and obese, makes the skeletal system bear more weight, is more active, increases the risk of bone and joint diseases. .
Metabolic diseases are more and more common and are seen at younger and younger ages. Diseases include dyslipidemia, diabetes, gout... Gout affects the joints most in this group of diseases, often seen in people who eat and drink, drink a lot of alcohol and eat a lot of seafood. animal organs...
The habit of using a lot of alcohol, to***co, coffee, and carbonated soft drinks also reduces the amount of calcium and the ability to absorb calcium, causing osteoporosis. Therefore, increasing milk consumption, eating more dark green vegetables, fresh fruits, cereals, seafood ... is both good for health and protects the skeletal system firmly.
๐. ๐๐๐ณ๐ฒ ๐ญ๐จ ๐๐ฑ๐๐ซ๐๐ข๐ฌ๐
Inactivity is one of the bad habits that harm bones and joints. According to some scientific studies, Vietnam is one of the 10 countries with the most inactive people in the world. The habit of inactivity will lead to a series of dangerous diseases such as cardiovascular disease, diabetes, obesity, especially bone and joint diseases such as arthritis, osteoarthritis, shoulder pain, spine pain, etc.
Instead of sitting in one place, every day you only need to spend about 30 minutes doing simple exercises, which are not only very useful for the skeletal system but also improve health such as: Swimming, cycling, kicking a soccer ball. , badminton, martial arts, tai chi, qigong, yoga...
๐. ๐๐จ๐ฌ๐ข๐ง๐ ๐ฐ๐๐ข๐ ๐ก๐ญ ๐ญ๐จ๐จ ๐๐๐ฌ๐ญ
A study by American scientists showed that the side effect of sudden, unsafe fat loss is to limit the absorption of calcium in the bones and accelerate the aging process. Because when losing weight too quickly, the connection of the fat layer and muscle becomes loose. That is why in some cases incidents such as falls, slips, even broken bones. This also explains why people after losing weight are weak and prone to osteoporosis.
