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"Uncle Lin, you have a little problem with your knees, do you usually feel numb in your legs and feet?" This is a sentence that Lin Dahai has often heard recently.
Lin Dahai, a 55-year-old retired teacher, has been feeling numb in his legs and feet lately, and he feels strained when he walks for a while. He thought that maybe it was because he was old and had little activity, but his family persuaded him to go to the hospital for a check-up.
Doctor Professor Xu kindly explained: "Uncle Lin, don't worry, this situation is not uncommon. Many people have similar problems when they are older, but we need to pay special attention, especially after the age of 55, there are four 'don'ts' when walking. ”
First don't: Don't ignore the early symptoms
"You see, this is your knee joint, and there's a noticeable degenerative change here and here.
At this time, we must not ignore the early symptoms. Many people think that numbness and pain in their legs and feet are minor problems, but in fact, it is the body that is alerting us. Professor Xu took out a few X-rays and pointed to the images on them.
Lin Dahai nodded, indeed, he himself felt that these small symptoms were not worth mentioning before, and always thought that they were natural phenomena of old age.
Professor Xu added, "If you don't pay attention to it at an early stage, these small problems can turn into big problems. For example, knee arthritis may worsen, and it may even make it difficult to walk. ”
Professor Xu went on to explain that degenerative changes in the knee joint are common in the elderly, especially those who have been engaged in physical labor or enjoy sports all year round. Early symptoms usually manifest as mild pain or discomfort, but if left unattended, these problems can progressively worsen over time, affecting quality of life.
He also gave an example: "Not long ago, there was an old friend, Uncle Zhang, who was in a similar situation to you. He was a worker on a construction site when he was younger, and often felt knee pain after retirement. At first, he didn't care, but the pain got worse and worse, and he finally had to have a knee replacement. Therefore, it is very important to detect problems early and deal with them in a timely manner. ”
Second Don't: Don't stand or walk for long periods of time
"Uncle Lin, how long do you usually walk?" Professor Xu asked.
Lin Dahai recalled for a moment and replied: "I walk for about an hour almost every day, and sometimes I stand and chat with old friends. ”
Professor Xu shook his head, "That's the problem. After the age of 55, our joints and muscles begin to deteriorate, and standing or walking for long periods of time will increase the burden on our joints, leading to more problems. You can walk a little shorter and in smaller segments of no more than 30 minutes with breaks in between. ”
Professor Xu explained that the joint and muscle capacity of the elderly is much lower than when they were younger, and standing or walking for long periods of time can exacerbate joint wear and tear, leading to pain and discomfort. He suggested that Lin Dahai adopt the method of intermittent walking, walking for about 30 minutes at a time, and then resting for a while before continuing the walk.
"Just like Uncle Zhang, he used to walk for two hours every morning, but then his knee hurt badly, and after adjusting the walking time, his symptoms are much better now." Professor Xu added.
Third don't: Don't walk on hard ground
"Where do you usually go for a walk?" Professor Xu continued to ask.
Lin Dahai replied with a smile: "It's in our community, it's all concrete. ”
Professor Xu sighed, "That's another question. The impact of hard ground on the knees and ankles is great, and walking on hard ground for a long time can exacerbate joint wear. It is recommended that you choose some soft ground, such as grass in a park or a plastic track, to reduce the pressure on your joints. ”
Professor Xu explained in detail that hard surfaces such as cement floors and asphalt roads have a greater impact on the joints, and long-term walking on hard surfaces can easily lead to joint wear and pain. Relatively soft surfaces, such as grass, mud and plastic tracks, can effectively mitigate this impact and protect joint health.
He also gave an example: "Aunt Li is a square dance enthusiast, and she dances on the concrete floor of the square every day, and her knees hurt terribly. Later, she danced on the grass in the park and changed to shoes with cushioning, and now her knees are much better. ”
Fourth Don't: Don't ignore the correct gait
"The right gait is very important. Many people have poor walking habits, especially when they are older, and some people will unconsciously drag their feet to walk, which will put a greater burden on their joints.
You can ask a professional therapist to help you correct your gait or practice the correct walking posture yourself at home. Professor Xu finally emphasized.
Professor Xu explained that the correct gait can effectively reduce the burden on the joints and reduce wear and tear. Due to the deterioration of physical functions, many elderly people will unconsciously change their gait when walking, such as shuffling their feet or keeping their heels off the ground, and these bad habits will cause additional pressure on the joints.
He also recommended Lin Dahai to find a professional rehabilitation therapist for guidance and learn the correct walking posture. If conditions don't allow, you can also practice at home, such as keeping an even stride, a light stride, and hitting the ground with your heels before transitioning to your toes.
Case studies and medical data
In order to give Lin Dahai a better understanding, Professor Xu also shared several actual cases.
"Some time ago, there was a 60-year-old Aunt Li who had a similar problem to you. Aunt Li usually likes to dance in the square, but lately she has always felt knee pain. She thinks that dancing is a sport and should be fine, but in fact, her knees have been severely worn out because of dancing on hard ground for a long time. ”
Professor Xu continued, "After examination and treatment, we advised Auntie Li to reduce her activities on hard surfaces and equipped her with a pair of shoes with good cushioning. Her symptoms have now been significantly relieved. ”
According to a study of the elderly, more than 60% of people over the age of 55 have knee problems of varying degrees, and ignoring early symptoms, standing for long periods of time, and moving on hard surfaces are the main reasons for the exacerbation of the problem.
Professor Xu explained that knee problems are one of the common health problems of the elderly, especially after the age of 55. Research data shows that more than 60% of older people suffer from knee diseases of varying degrees, and a large proportion of them are caused by ignoring early symptoms, standing for long periods of time, and walking on hard ground.
He also shared some data: "According to a study on older adults, more than 60% of older adults have knee problems. Older people who don't pay attention to early symptoms, stand for long periods of time, and walk on hard surfaces have a higher incidence of knee problems. Therefore, we must pay special attention to these issues. ”
The change of Lin Dahai
After listening to Professor Xu's advice, Lin Dahai decided to change his lifestyle. He began to choose to take walks in a nearby park, with no more than 30 minutes at a time, with breaks in between. In order to correct his gait, he specially found a therapist to guide him and bought a pair of sneakers that fit his foot shape.
Soon after, Lin Dahai's numbness in his legs and feet was significantly reduced, and his knees were not as painful as before. He sighed: "I didn't expect to have so much knowledge in walking, it's really teachable." ”
Lin Dahai also thanked Professor Xu for his careful guidance and shared these valuable experiences with other friends who had similar problems. He found that many of his friends began to adjust their walking style after listening to him, and the results were good.
The relationship between moderate exercise and health
At the end of the article, Professor Xu said, "Moderate exercise is good for the body, but excessive or incorrect exercise may cause damage to health. So, how should we grasp the 'degree' of moderate exercise? ”
Detailed analysis and answers
The "degree" of moderate exercise varies from person to person and needs to be adjusted according to the individual's physical condition, age, and health goals. Here are a few key points:
Individual differences: Everyone's physical condition is different, and the amount of exercise suitable for each person is also different. For the elderly, low-intensity, short-term aerobic exercise such as walking and swimming are safer options.
Professor Xu explained that individual differences are one of the important factors affecting the appropriate amount of exercise. Everyone's physical condition is different, and the amount of exercise suitable for them is also different. For the elderly, low-intensity, short-term aerobic exercise such as walking and swimming are safer options. Especially those who have chronic diseases or joint problems should exercise in moderation under the guidance of a doctor.
Increase gradually: Don't increase the amount of exercise all at once, but increase it gradually. This helps the body gradually adapt to the new exercise intensity and avoid sports injuries.
Professor Xu suggested that the amount of exercise should be increased gradually, rather than all at once. This gives the body time to adjust to the new exercise intensity and avoid injuries caused by overexertion. For example, an elderly person who originally walked for 20 minutes a day could add 5 minutes a week until they reached the right amount of exercise.
He also stressed that taking steps is the key to maintaining a long-term exercise habit. Many people start with the mentality of "eating a fat man in one bite", but the result often backfires, resulting in sports injuries and even giving up the habit of exercising. The correct way is to start small and gradually increase to allow the body to gradually adapt.
Pay attention to rest: After exercising, you should have enough rest time to allow your body to recover. Especially in the elderly, rest is especially important for the recovery of muscles and joints.
Professor Xu pointed out that rest is part of exercise, especially for the elderly. After exercising, the body needs time to recover, especially the muscles and joints. Not getting enough rest can be counterproductive and increase the risk of injury.
"A lot of people think that the more exercise, the better, but that's a misconception. Especially for the elderly, proper rest can help the body recover better and prevent sports injuries. ”
Professor Xu said. He recommends that the elderly should have enough rest time after each exercise, preferably a moderate-intensity exercise every other day to ensure that the body has sufficient time to recover.
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