How to strengthen joints and ligaments: tools and exercises

The joints most common joints in the human skeleton. They provide free traffic, but within the limits of their form. The mobility of the connection reduces its strength, so they are additionally strengthened by fibrous ligaments. 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 prominent ball of the 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.

Classes are most useful for strengthening joints

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 joints, reducing the risk of injury, help stretching exercises, including yoga and Pilates. This is the best means to strengthen the joints.

Articulis et partes eorum hominum in larvam

To protect them from problems, it is necessary to follow some rules:

  1. To go to the podiatrist. A qualified technician should evaluate the condition of the ankle, knee and hip joints.
  2. To control your weight. The extra weight is an extra load on all joints of the body, especially the knee and the pelvis the femur. An increase of only 1 kg of weight increases by 10-15% risk of developing osteoarthritis.
  3. To choose the right shoes. Uncomfortable shoes, especially high heels, can ruin your posture, gait and lead to diseases of the feet. The best shoes are form-fitting leg shoes with arch support and soft soles, these shoes – the best prevention of ankle injuries, hip and knee joints.
  4. To equip the workplace. Wrong to put the computer or an uncomfortable posture at your Desk create problems for the spine, which in turn lead to pain in the neck and back.
  5. Use in the diet of many fish. Fish are rich in unsaturated fatty acids necessary for joint.
  6. To do the proper exercises, which improve flexibility, posture, balance and coordination.
Exercitia pro musculis et scapulas exonerandas ligamentorum

What exercise is useful for joints and ligaments?

Various 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:

  1. Aerobics improves blood flow to the joints, strengthens the ligaments.
  2. Stretching increases range of motion, reduces stiffness, and relieves pain.
  3. Strength training strengthens ligaments and tendons.
  4. Jogging strengthens the ligaments and tendons of the lower body.
  5. Swimming improves the flexibility and blood supply to the joints.
  6. Dancing improves circulation, coordination.
  7. Walking improves mobility.
  8. Jumping strengthens the ligaments and tendons of the lower body.
  9. Yoga increases range of motion, reduces stiffness, and relieves pain.
  10. Pilates has the same effect as yoga.

Exercises for the muscles of the shoulders and unloading of ligaments

Overvoltage muscles of the shoulders and upper back is fraught with a very painful condition. Slouching behind a Desk and hunched posture often lead to stiffness of the chest muscles and stretching the muscles of shoulder and back, and this, in turn, causes head and muscle aches in this area.

Amet enim sanus musculos, ossa et artus

How to strengthen the shoulder joint, shows the following exercises:

  1. Shrugs. In a standing position raise the shoulders to the ears, connecting the blades, then take them down.
  2. Mixing and dilution of the shoulders. As much as possible to push the shoulders forward, then to take them further back, linking the scapula.
  3. Stretching the back. To sit on a chair, putting feet on the floor. Slowly lean forward. Stretching his arms between his legs, to reach the legs of the chair, until you feel strong tension in your upper back. Slowly take its original position.

Proper nutrition

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, primarily 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, his skeleton is fully updated for 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.

Products for healthy muscles, bones and joints

genua ingenti subiecta sunt onera

The number is easy to obtain a balanced varied diet that includes the following product groups:

  • Dairy products (milk, yogurt, cottage, cheese, sour cream).
  • Fats and carbohydrates (vegetable oil, nuts, fish).
  • Fruits and vegetables (fresh, frozen, dried, canned).
  • Proteins (meat, fish, poultry, eggs, legumes, nuts, seeds).

If the daily menu does not meet food and nutrition for the musculoskeletal system it is advisable to take supplements:

  • calcium;
  • vitamin D;
  • magnesium;
  • omega-3 fatty acids.

The large doses 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.

Health of the knee joint

Over the life of the knees are subjected to enormous loads. 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, participating in its work 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 role of ligaments

Munus ligamentorum

The knee joint is the cruciate ligament and collateralis. It is the ligaments that reinforce 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 it. 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 threatened by trauma, sprain. This appearance inside the tissue micro-tears, leading to pain and swelling of the joint, and also reduce 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.

How to strengthen knee joint?

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 to strengthen knee joint muscles will get the required load, which will reduce the risk of injury to the knees.

Tendentes ad pedes, ad genua
  1. Bending the legs at the knees. Lying on his stomach, straighten your legs. On the inhale slowly bend one leg at the knee, lifting the leg, until it becomes perpendicular to the thigh. Wait in this position for 2-3 seconds, then slowly return to original position. The same to do the other leg. To make 3 series of 10 exercises.
  2. Lift the straight leg. Lying on back, one leg bent and pressed her foot to the floor to secure the pelvis. The second leg to straighten. On the inhale slowly lift the leg about 25 cm from the floor. Hold for about 3 seconds, slow to take initial position. To perform this exercise with the other leg. Do 3 sets of 10 repetitions.
  3. Straightening leg at the knee. To sit on a chair straight, back against the chair. On the inhale, slowly straighten one leg almost parallel to the floor, but not until the end. Hold the leg a few seconds in this position. Return to starting position and perform the exercise with the other leg. To do 10 exercises for 3 series.
22.04.2018