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WHAT ARE THE MOST EFFECTIVE METHODS TO STRENGTHEN THE KNEES?
“The Covid-19 pandemic, which has been going on for more than a year and a half, has led to the large restriction of our physical movements, while also hitting our knees, which is taking all the burden off our bodies. Stating that there are important and common problems in the knee joints that perform an important task in standing, stairs and downhill ups and downs, sitting and squatting, Turkish Physical Therapy and Rehabilitation Specialist Prof. Doctor “We see that knee complaints have increased significantly during the pandemic. Muscle shape of the knee joints is deteriorating, the muscles, tendons and ligaments have begun to shorten, the contractile of the muscles has decreased, and the muscles that are not working hard enough have become thinner. While the cartilage, the most important structure of the joint, was about to degenerate prematurely, the existing disorder accelerated.”
The degree of calcification, which we call wear or abrasion, has increased. We have encountered problems such as pain in the knees, stiffness, noise in the knee joint and sudden locking very often,” he says. Turkey Medicals member and Antalya JCI hospital head of center Physical Therapy and Rehabilitation Specialist Prof. Dr. tells 7 simple but effective methods for strengthening muscles, bones and joints from the structures that make up the array, and gave important warnings and suggestions.
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THE STRENGTH OF MUSCLES
Do not forget to work your muscles. Simple exercises will be useful for this. For example, doing squatting muscle plays an important role in strengthening the knee muscles. 2-3 Times during the day; squat 5 to 10 times. Cycling, walking the treadmill without difficulty, or exercises with various tools will also help reduce your complaints by strengthening the muscles of your knees.
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DO NOT KEEP THE KNEES BENT CONSTANTLY
Do not keep your knees bent constantly while sitting. Extend it by placing the riser stool under your feet, do not even throw it on the leg leg. These positions lead to wear of the cartilage of the knee joint. Since the cartilage of the knee joint has no nerve, vascular and lymphatic structure, its nutrition and the intake of the necessary products are provided only by the flex of the muscles. You can prevent disfigurement by sitting with your legs extended forward, eliminating the risk of shortening muscles and tendons.
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MAKE A STRETCHING MOVEMENT OF THE KNEE MUSCLE
Avoid inactivity. Staying still, especially by saying ‘my knees hurt’, is one of the biggest mistakes. Because inactivity is also the biggest enemy of the knee muscle. You can also do the necessary exercises while working at the desk to strengthen muscles. Stretch your legs forward and flex your knee muscles, then relax them. The more you do this movement during the day, the more useful it is. Each contraction and stretching should be 5-10 seconds.
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WALK AT HOME FOR 15 MINUTES EVERY TWO HOURS
Do not sit at the computer for long hours. It is necessary to get away from the desk every two hours. Even if you can’t go out, don’t forget to walk for 15 minutes during the day in your environment.
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DRINK PLENTY OF WATER
Make it a habit to drink two liters of water a day. 80 percent of cartilage is water. The rest contains both protein, carbohydrates and minerals. If nutrition is impaired and these essential substances have not been taken, it is right to give glycosamine, chondroitin sulfate, hyaluronic acid and other substances transplant the form of food supplements, in addition to basic therapy. All this should be provided with the advice of the attending physician and by specialists.
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EAT A BOWL OF YOGURT EVERY DAY
Eating a healthy diet is also very important for the knees, especially the bones, to be strong. It is necessary to take foods rich in calcium and vitamin D, and if they are not enough, supplement them with medications as recommended by the doctor. Be sure to consume 1 bowl of yogurt every day.
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TAKE ADVANTAGE OF THE SUN
Vitamin D is extremely important for bones to be strong and for knee health. Therefore, during the hours when the sun’s rays are perpendicular, take advantage of the sun for 15-25 minutes every day. Thus, the production of vitamin D is ensured.
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Turkey's world-renowned organ transplant specialist. Dr. Demirbaş has 104 international publications and 102 national publications.
Physician's Resume:
Born on August 7, 1963 in Çorum, Prof. Dr. Alper Demirbaş has been continuing his work as the President of MedicalPark Antalya Hospital Organ Transplantation Center since 2008.
Prof. who performed the first tissue incompatible kidney transplant in Turkey, the first blood type incompatible kidney transplant, the first kidney-pancreas transplant program and the first cadaveric donor and live donor liver transplant in Antalya. Dr. As of August 2016, Alper Demirbaş has performed 4900 kidney transplants, 500 liver transplants and 95 pancreas transplants.
In addition to being the chairman of 6 national congresses, he has also been an invited speaker at 12 international and 65 national scientific congresses. Dr. Alper Demirbaş was married and the father of 1 girl and 1 boy.
Awards:
Eczacibasi Medical Award of 2002, Akdeniz University Service Award of 2005, Izder Medical Man of the Year Award of 2006, BÖHAK Medical Man of the Year Award of 2007, Sabah Mediterranean Newspaper Scientist of the Year Award of 2007, ANTIKAD Scientist of the Year Award of 2009, Social Ethics Association Award of 2010, Işık University Medical Man of the Year Award of 2015, VTV Antalya's Brand Value Award of 2015.
Certificates:
Doctor of Medicine Degree Hacettepe University Faculty of Medicine Ankara, General Surgeon Ministry of Health Turkey EKFMG (0-477-343-8), University of Miami School of Medicine Member of Multiple Organ Transplant, ASTS Multiorgan Transplant Scholarship. Lecturer at Kyoto University. Lecturer at University of Essen, Research assistant at the University of Cambridge .
Professional Members:
American Society of Transplant Surgeons, American Transplantation Society Nominated, Middle East and Southern Africa Council Transplantation Society 2007, International Liver Transplantation Association, Turkish Transplantation Association, Turkish Society of Surgery, Turkish Hepatobiliary Surgery Association.
Disclaimer:
Our website contents consist of articles approved by our Web and Medical Editorial Board with the contributions of our physicians. Our contents are prepared only for informational purposes for public benefit. Be sure to consult your doctor for diagnosis and treatment.