The joints most common joints in the human skeleton. They provide free traffic, but within that determined by their form. The mobility of the connection reduces its strength, so they are further reinforced by fibrous connections. In the human body has hundreds of joints. Some of them are small and inconspicuous, for example, in the wrists. While others are large and noticeable, for example, in the shoulders, knees and elbows. The mobility of these compounds in the body are very different. For example, the ball outstanding shoulder joint allows you to move your arm in any direction, and the flat between the carpal joints provide minimal sliding of the bones relative to each other. The question of how to strengthen the joints, relevant today as ever.
Many are wondering how to strengthen the joints. You must provide a minimum of shock loading, such as walking, swimming, exercise bikes. To strengthen the connection by reducing the risk of injury, help stretching exercises, including yoga and Pilates. This is the best means, which strengthen the joints.
To protect them from problems, it is necessary to follow some rules:
Different physical activity has proven benefits for the whole body. How to strengthen joints, muscles and ligaments will show the action of each individual form of exercise:
Strain muscles of the shoulders and upper back facing a very painful condition. Slouching behind a Desk and hunched outside often lead to stiffness of the chest muscles and stretch the muscles of the shoulder and back, and this, in turn, causes head and muscle aches in this area.
How to strengthen the shoulder joint, shows the following exercises:
A healthy diet is important at any age in childhood, when rapidly growing bones and muscles, and old age, when the tissues weaken. Healthy bone tissue is always required at least a minimum level of dietary vitamins and minerals, especially calcium.
How to strengthen joints and ligaments with power? Food provides the body with energy, which is necessary for the entire body, as a vehicle fuel. Protein in food used by the body as building material. Interestingly, human bone tissue is continuously being destroyed and the rise. 7-10 years of mineral matter of the skeleton of an adult human is fully updated. As a child, when the child is growing rapidly, its skeleton is completely renewed in 2 years. Some minerals and vitamins are particularly useful for bones, joints and muscles. Before you can strengthen your joints through exercise, you need to provide the body with proper nutrition.
The number is easy to obtain a balanced a varied diet includes the following food groups:
If the daily menu does not meet food and nutrition for the musculoskeletal system it is advisable to take supplements:
The greatest amount of calcium a person should get in the first 20 years of life, when bone strength is laid in the period of active growth. In addition, high doses of calcium are necessary and closer to old age when bone mineral density naturally decreases and increases the risk of fractures.
Throughout life, the knees are experiencing tremendous stress. Their joints constantly bear the weight of the body, and also suffering from household and sports injuries. The knee is the largest and most complex joint in the human body, his work involved a lot of muscles, ligaments and tendons, the coherence of which provides the stability of the knee and leg work.
On the bones of the lower body is strongly influenced by gravity, and a simple walk on the knees of the person puts pressure force, which is 4-5 times greater than its weight. And during sport when the foot hit the ground, this force can exceed the body weight more than 12 times. Therefore, excess weight dramatically increases the risk of knee injuries and is the root cause of half of all operations to restore the articular cartilage of the knee.
The knee joint has the cross and the collateralis. It is the ligaments which strengthen the joint. Bone between the fibrous ligaments that reinforce the knee joint, and even control it movement. They can take place inside the cavity, the walls of the articular capsule and outside. These strong bands of connective tissue that connect the bones of the articulated and play a significant role in their strength, because healthy ligament can stretch up to 5% of its original length.
Further stretching is fraught with trauma, sprain. This appearance inside tissues micro tears that lead to pain and swelling of the joint, and reducing its maneuverability. At high loads, especially in sports, tendons can rupture, this injury is possible even in the fall. This raises the pain and edema, reduced stability of the knee.
Of course, prevention is better than cure. Hardly anyone thinks about the knees, until there are problems with them. So it is much easier to prevent problems with the knee and strengthen the muscles that protect the knee ligaments and menisci from overload and help to avoid most injuries. Weak muscles – the main cause of problems with my knees, so it's important to pump them regularly. For this fit exercise strengthen knee joint muscles will get the required load, which will reduce the risk of injury to the knees.