Crouching knee pain

 

Crouching knee pain is more common than we think and needs to be observed, as it can indicate several problems.

A major problem that can affect the knee is osteoarthritis, which begins with an injury called patellar chondromalacia, which affects the cartilage between the patella and the femur. It is the beginning of cartilage wear. It often happens after exercises done improperly. Chondromalacia causes pain, swelling and movement limitations.

This cartilage wear is the biggest problem that overweight can cause to the knee and, after chondromalacia, it can progress to arthrosis, if there are no changes in habit.

To protect the knees, it is important to strengthen the muscles of the legs, hips, abdomen and lower back and take care of the wrong movements, especially when squatting, when keeping the knees out of alignment with the balls of the feet.

It is very common to see people on the Internet inappropriately moving in gyms, especially when it comes to the biomechanics of the knees. Changing in squats we observe how the knees are misaligned with the tips of the feet both internally and externally, causing damage to the knee cartilage.

In the biomechanics of movement, when the knee has a tendency to point inwards, the femur rotates inwards (internal rotation) and leaves the patella more to the side, causing it to decrease normal joint contact and increase pressure and risk of cartilage injury.

 

We know that our knee suffers a lot from the overload triggered by muscle imbalances, but we must also be aware of biomechanical movements. But watch out for sports like football, tennis, volleyball and hockey, which increase the risk of injury.

 

The most common injury is caused by a sudden change of direction, that is, when the player who is running needs to stop quickly to change direction. In this movement, the knee is twisted and the ligaments may rupture. It is very common to happen to football players.

The importance of the impact on bone health

 Decades ago, I thought that to fight osteoporosis, which was decreasing and increasing the porosity of two bones, patients should be repositioned to avoid fractures.

Further studies will show that there are no real and frequent doses of physical effort fighting or strengthening our arches, stimulating the production of two osteoblasts that rebuild themselves or the bone, because or impact on bone tissue, caused by the practice of physical exercises, increases the mass bone.

That is why it is important to value impact activities: invest in practices that often throw two feet off the ground: basketball, volleyball, running ...

The musculature also strengthens the bones. And help or body to support high impact sports.  

Take care of your food and sunbathe: Healthy eating, in addition to adequate exposure to the sun, guarantees you new ideas of vitamin 'D' for the body, which has the function of increasing the absorption of calcium and phosphorus in the body . Unlike other vitamins, it is the only one that can be produced by the body, reducing the risk of diseases such as osteoporosis. It is also important for immunity and can be a protective factor for some types of cancer.

Physical activity and bone health

 

Physical activity has many health benefits for both body and mind. In addition to fighting psychological disorders, such as depression and anxiety, it eliminates bad fats present in the body, preventing cardiovascular accidents.

 The practice of physical exercise regularly strengthens the muscles and also the bones, as they are in a constant process of remodeling through their main cells. 

Some with the function of "destroying" the bone called osteoclasts and those with the function of remodeling the bone called osteoblasts.

The load, in the right measure, makes bone remodeling more effective. Done regularly, this exercise alters bone mass, favoring its increase in childhood and adolescence, maintaining the quantity and quality in adults and reducing bone loss in the elderly.

The early onset of physical activity benefits bone health.

However, every activity must have good preparation and a gradual start. Without adequate and well-oriented strengthening and flexibility, bruising or early joint wear and tear may result.

      

                                                        

Inadequate scapular posture

Many shoulder pains occur due to changes in the position of the scapula at rest or during movement, that is, the person cannot control this movement in relation to the back. The scapula is responsible for connecting and transmitting energy between the trunk and the scapular waist and originates several muscles. 

A simple movement such as extending clothes on the clothesline or writing and erasing the slate when it is performed improperly with the wrong scapular posture can cause several types of pain causing some symptoms after some time.

 Examples:

 • Pain around the scapula

• Loss of strength of the limb on the affected side with difficulty raising the arm above the shoulders

• Tingling in the arm

 • Crackles in the upper arm

• Compression of neuro-vascular structures that innervate and irrigate the entire upper limb

• Tendonitis

• Bursites

 This is because when raising the arm above the shoulder line with the scapula in an inadequate posture, the acromion bone presses on the neuro-vascular structures that innervate and irrigate the entire upper limb against the humerus bone causing microlesions.

The danger of incorrect posture when using smartphone

The danger of incorrect posture when using smartphone

Currently we use the Smartphone many times a day and we do not even notice that we often use the device with inadequate posture.

Improper posture can greatly increase the pressure suffered by the disks in your cervical spine, in addition to causing overload in muscles and ligaments. The consequence is pain and premature wear of the spine.

Try to use some support so that you are seated and the device is at eye level. This will help you take better care of your spine.

These injuries caused by the excessive use of the cell phone can lead to disc degeneration, forming a herniated disc that can compress the nerves, causing loss of strength, tingling of the arm and early osteoarthritis. If not corrected, it can generate chronic pain and injuries that may even need surgery.

                                       Correct  posture in the classroom

At school, teachers should pay attention to the students who sit with an inadequate posture, causing them to experience severe back, arm and neck pain in the future as they do not correct they posture during the growth phase.

It is very common to see children sitting with they heads against the wall, or with a crooked column. If we don't correct and guide them, they can create addictive postures that can harm their health throughout their lives.

The correct way to sit to attend class is to keep your back straight and close to the back of the chair with your feet flat on the floor and sitting on the ischium bone.

Correct posture

Hi, My name is Henry. I am a physical education teacher and I believe it is very important to talk about some topics. So I decided to write this blog. Today we will talk about correct posture.

The posture is a set of positions adopted by the different joints of the body at a given time and the correct body alignment of these joints that provides maximum physiological and biomechanical precision, minimizing overload and mechanical stress on the joints.

Often, these incorrect postures adopted for long periods of time are difficult to correct, due to the fact that our brain unconsciously recognizes them as correct.

It is very important that children in school know some basic rules of posture.