Boca - Support in the treatment of joint pain

20/05/2022

19/05/2022

Exercises that cure knee pain due to degeneration often focus on the quadriceps, tendon muscles and back muscles to support the protection and maintenance of knee joint function, while also helping to prevent injuries from occurring (2). The top 5 exercises for weak knee joints are highly valued can be mentioned as follows:
1. Quadriceps Exercises
quadriceps play an important role in stabilizing the knee, so in people who have weak knee joints due to deterioration, quadriceps training is important. To perform this exercise, patients need to:
Lie on your back on the floor.
Stretch one leg and stretch one leg
Roll up a towel and place under the knees of the stretched legs
Slowly tighten the quadriceps on the stretched leg and hold for 5 seconds, then slowly relax again.
Rest for 5 seconds and then repeat the upper muscle tightening
Exercise 3 times a day, 10 times a day, and don’t forget to change your legs while exercising.
In addition, patients with knee osteoarthritis can also train this muscle group with straight leg lift exercises with the following steps:
Lie on your back on the floor.
Straighten one leg, while at the same time stretching the other to support the lower back
Tighten the quadriceps on the stretched leg, while raising this leg straight up so that the knees of the leg are the same
Maintain the up position for a few seconds and then slowly drop your legs to the floor while still tightening your thigh muscles.
Repeat the leg lift as above
Do 3 exercises a day, 10 times a day, and change legs while exercising
2. Flexible tendon stretching exercises
Tendon muscle tension is a common problem in people with knee osteoarthritis. The exercises below not only help overcome this condition but also contribute to increased flexibility as well as range of motion of the knee joint.
Training steps include:
Lie on your back on the floor with your legs outstretched.
Use a long cord (which can be replaced with a long towel, or use your hands) around one sole of the foot
Use your hands to stretch the rope to raise your legs until you feel the muscles in the back of your knees and thighs stretch slightly.
Maintain the upper position for 30 seconds and then slowly lower your legs.
Repeat the above movement with the other leg
Do the exercise once a day, 3 times each on both legs.
3. Back muscle exercises for people with knee osteoarthritis
The purpose of this exercise is to train the back muscles to support body control, stabilize the legs and maintain balance when the patient is standing or walking. The training process will include:
Lie on your stomach on a flat surface with your legs outstretched.
Place a pillow underneath to help keep your back straight.
Tighten the back muscles and slowly lift one leg up (legs still straightened)
Stay in position for a few seconds and then slowly lower your legs.
Do the exercise 3 times a day, 10 times each with both legs
4. Calf muscle dilation
The effects of this knee osteoarthritis exercise help maintain foot and ankle flexibility, while improving the ability to balance while walking.
Training steps include:
Stand facing the wall, placing your hands on the wall to support balance
Step one foot forward and slowly bend down to your knees.
The other foot straightens backwards, not to lift the heel off the floor.
Continue to bend the front knee and straighten the back leg until you feel a slight tension in the posterior calf muscles
Hold for 30 seconds and slowly return to your original position.
Repeat the movement three times and then switch your legs.
Exercise once a day.
5. Some other exercises for people with knee osteoarthritis
The exercises below can help cure degenerative knee pain by strengthening all 3 groups of the quadriceps, hamstring muscles and back muscles. Patients can practice according to the following instructions:
Half squat
Stand up straight, feet shoulder -width apart.
Straighten your arms first or insert a lotus flower
Gently bend your pillow into a half-sitting position.
Keep your back straight, don’t lean forward.
Maintain a half-sitting position for 5 seconds and then slowly return to the original position.
Do the exercise 3 times, 10 times each
Pinch one foot
Standing upright, you can provide a chair to sit on to support balance if necessary
Straighten one leg forward and lift about 30cm
Slowly bend the remaining leg to form a position to prepare to sit on the chair, avoiding letting the stretched leg cross the bent leg downwards.
Hold for 5 seconds and then return to the original position.

19/05/2022

Vitamin C is a good source of vitamin C. Vitamin C helps keep you strong and healthy. This is the key to backing up.
Hu like all citrus fruits is rich in vitamin C. Popular fruits include: Grapefruit, orange, tangerine, lemon ...
If you don’t have enough vitamin C, you need to know more about vitamin C. At least I didn’t go down without explaining myself first. Suggestions for all are:
75 mg for women.
90 mg for me.
In the case of sunglasses, the average person drinks about 2,000 milligrams (mg) of milk a day.
If you need to use a cream to treat a disease, you should use vitamin C or sour cream, which can be used to prevent SARS-2.-Co.Hu as all citrus fruits are rich in vitamin C. Popular fruits include: Grapefruit, oranges, tangerine, lemon ...
If you don’t have enough vitamin C, you need to know more about vitamin C. At least I didn’t go down without explaining myself first. Suggestions for all are:
75 mg for women.
90 mg for me.
In the case of sunglasses, the average person drinks about 2,000 milligrams (mg) of milk a day.
If you need to use a cream to treat a disease, you should use vitamin C or sour cream, which can be used to prevent SARS-2.-Co.

19/05/2022

Garlic is found in almost every cuisine around the world. Early civilizations recognized its value in fighting infection. Garlic can also slow the hardening of arteries, and many studies show it lowers blood pressure.
Allicin, a compound found in garlic, boosts immunity.

19/05/2022

When it comes to preventing and fighting colds, vitamin E tends to replace vitamin C. However, this powerful antioxidant is also key to a healthy immune system.
Fat soluble vitamin E. This means fat must be present for vitamin E to be absorbed properly.
Nuts, like almonds, are high in vitamin E as well as healthy fats.
Adults only need about 15 mg of vitamin E per day. One serving of half a cup of almonds, about 46 whole almonds, provides almost 100% of the recommended daily intake.

19/05/2022

5 Types Of Sports That Are Safe To Do When Joint Pain
1. Take a leisurely walk
This type of sport is definitely easy to apply. You don't have to spend a free alias fee and can do it anywhere. Moreover, this sport does not require special training. In addition to reducing pain in the joints, leisurely walking is beneficial to increase self-efficacy, lose weight, reduce stress, and can even improve heart health.
2. Swim
Water is a great medium to stretch muscles and soothe joints. This type of exercise strengthens the muscles of the upper body and the muscles of the lower extremities, so it can help the joints to support the body. Swimming a few laps or taking a water aerobics class (aquarobics) can significantly reduce joint pain. There are studies devoted to observing the effectiveness of aquarobics with aerobics in reducing joint pain. The study said that aquarobics was more effective in reducing joint pain than regular aerobics. Swimming also helps control weight, improve mood, and improve sleep quality.
3. Cycling
Cycling is one of the fun sports activities. In addition to reducing stress, cycling is also beneficial to improve strength, balance, and muscle coordination. Light cycling can build muscle around the back thighs, front thighs, calves, and joints. No wonder if this one exercise can reduce joint pain and stiffness.
4. Strength Training
Weight training does sound creepy for joint pain sufferers. But the fact is, the stronger the muscles, the less tension in the joints. So, do not be afraid to do light weight training because this exercise helps strengthen muscles and increase muscle mass. Do it with a light load first, then increase the intensity gradually.
5. Yoga, Pilates, or Tai Chi
Yoga, pilates, and tai chi are examples of exercises that aim to improve coordination and body balance. The exercises focus on strengthening and improving muscle control, as well as relaxation. Increased flexibility and range of motion are also applied to this exercise. Therefore, there is no doubt that this exercise can relieve pressure on the hips and painful joints.

19/05/2022

Beat numb limbs, neck and sore neck by drinking pineapple juice 2 times a week this way👇
-------------------------------
Pineapple juice contains a lot of bromelain which has the effect of rotting pus, mate maker, reduces the match reaction, reduces edema, thus reducing joint swelling and reducing joint pain.
👉Ingredients:
- Fresh pineapple: 1 piece
- Radish: 7 menthol
- Celery: 4 branches
- Lemon: 1 piece
👉How to do it:
- Peeled pineapple, take the deepest part of the pineapple. Carrots peeled, washed, celery washed under the tap.
Place all the pineapple, carrots, celery and lemon in a juicer for water. Especially lemons for whole fruit because lemon peel has an excellent composition can not be removed.
👉Usage:
- As soon as the pain in the bones and joints appears, drink immediately a glass of this water mixture, after only a few minutes, the pain will disappear.
Do this twice a week, and the pain will never appear again.
IB will be referred free of charge by a national medical doctor if there are signs of neck and neck pain, knee pain, back pain, ...