The knee: 7 ways to take care of it

We give you simple tips to take care and prevent knee injuries. At present, knee is one of the main reasons for medical consultation. Age is also a factor that takes its toll on this articulation. One in three people between 30 and 40 has already suffered discomfort in this area and knee osteoarthritis is the first cause of disability in people over 60 years. The knee is a vulnerable joint, which supports a large amount of load in daily activities and especially in sport. But can we do something to improve the health of this important articulation? Of course, the potentiation exercises are important, but there are much more you can do. Here you have 7 ways to take care of your knees: 1. ** Food **, must be balanced and rich especially in vitamins A, C, D, calcium and omega-3 fatty acids. In addition, drink water in abundance. 2. ** Weigh. Losing 5 kg decreases a knee pain by 50%. 3. ** Adequate sports activity **. Whenever it is possible, choose sports such as swimming, the bike that allows you to maintain muscle tone with low joint impact, or training supervised by a personal coach. 4. ** Technique. ** A bad career technique can be the origin of your injury. Also the lack of muscle preparation. Before starting to run, make sure you are prepared. 5. ** Adequate sneakers **, which adapt to your footprint and body weight. In your day to day, the footwear is also important, they harm you the high heel and soles that are too soft or worn. 6. ** Stretching. ** Either at work or long trips, make sure you get up at least every hour to move your knees. 7. ** Consult your doctor. ** After an injury, do not reinforce the impact activity until you are completely recovered (also at the muscle level). Starting before can cause a future relapse or predisposition to the injury.

** The knee, what is it? **

The knee is a complex joint in its mechanics, it needs the meniscus so that the surfaces slide in a congruent way, a patella that ensures it by the anterior part and some ligaments must fix it but at the same time allow mobility and everything, for only about 120º of flexion and extension in a single plane. [! [Anatomia Knee Animae] (https://animae.es/storage/69/anatomia-rodilla-animae.jpg)] (https://animae.es/storage/69/anatomy-rodilla-animae.jpg) However, it receives a lot of loads, pressures and tractions, especially in a sports life. The structures that suffer most are the articular surfaces (condromalacia), meniscus (breaks) and ligaments (the dreaded triad). With a good muscle and proprioceptive work reinforcement, we can greatly avoid these alterations and improve our knees for long -term sports. ## And remember, if you want to enjoy a strong and healthy knee, bring it as much as if it takes you very far. Do sports, take care of your diet, and visit your physiotherapy for adequate control. In Ánimae Benidorm we help you improve your health. Benidorm personal trainer.

Here we leave you a [Link] (https://mejorconsalud.com/como-cuidar-la-salud-de-las-rodillas-tebillos-y-munecas/). ] knee] (https://animae.es/storage/71/animae-rodilla-1024x614.jpg)] (https://blog.animae.es/wp-content/uploads/2018/09/animae-rodilla.jpg) Animae knee pain \ [/Captation ]