How can young people save themselves from limb pain

I have a friend who is only in his thirties, and he has a strange disease - he started to have inexplicable leg pain a few months ago. In serious cases, it was difficult for him to walk, and he couldn't even hold a bowl steadily. Later, the pain spread to all the joints in his body. He went to the hospital for a check-up, but they couldn't find any problems such as rheumatism. He talked to me about this a few days ago after suffering so much for several months. I think his condition is most likely not a problem with the joints themselves, but caused by his life and work habits.

1. It is best to choose aerobic exercise with less consumption

People with bad joints should choose aerobic exercises that enhance endurance, strengthen bones, and strengthen leg muscles, such as climbing stairs, walking, and dancing. Even if it is a low-intensity exercise, you should proceed step by step according to your own condition. The daily amount of exercise should not be too much. Generally speaking, half an hour to an hour of exercise a day is enough.

2. Strengthen muscle and bone exercises

To increase muscle strength and reduce joint pain, you need to do confrontational exercises 2-3 times a week. If you are not very familiar with these exercises, you can ask a professional fitness coach to help you choose appropriate sports and equipment.

3. Swimming is a very suitable exercise option

Many patients with rheumatoid arthritis believe that they cannot get wet, but this is actually a misunderstanding. For patients with rheumatoid arthritis, swimming is a very good sport because it not only increases joint flexibility, but also strengthens the body and increases the ability to resist pain without causing excessive exercise pressure on the joints. However, swimming also requires a certain amount of exercise. It is best to increase the amount of exercise gradually and not too frequently.

4. Protecting heart health is important

Patients with rheumatoid arthritis are more susceptible to heart disease, and aerobic exercises such as walking, dancing and climbing stairs are good for heart health and reduce the risk of heart disease. Therefore, aerobic exercises should be performed selectively, which can not only lower blood pressure and keep the heart healthy, but also prevent osteoporosis.

5. Suitable family exercise

Chest compression exercises are an exercise that helps relieve joint pain and is good for heart health: hold your arms flat on your chest, place your palms together and push inward vigorously for 5 seconds. Repeat two or three times. When the exercise reaches a certain stage, the time for each push-up can be increased to 15 seconds. Isometric shoulder extension is a static movement: keep your body upright, back against the wall, arms at both sides of the body, use your elbows to push your upper arms and body away from the wall, repeat several times, 5 seconds each time.

6. Exercise your thigh muscles

Sit on the ground, stretch one leg and bend the other leg, tighten the thigh muscles and hold for 5 seconds. Repeat and then switch to the other leg to do the same exercise. When the exercise reaches a certain stage, you can increase the exercise time to 15 seconds each time, but not too long.

7. Exercise your fingers

Stand upright, stretch your hands forward and make fists, then straighten your fingers, and repeat twenty times. When you persist in the exercise to a certain stage, you can increase the exercise time to fifty times each time, or you can change this action to holding a softer spherical object. Because an important symptom of rheumatoid arthritis is finger pain, this exercise can effectively improve finger joint pain.

8. Exercise wrist flexibility

Rheumatoid arthritis can cause wrist pain, so it is important to exercise your wrists. Sit at the table, place your left forearm on the table, your left hand on the edge of the table, and use your right hand to pull the fingers of your left hand toward your left wrist. Repeat twenty times, twice a day.

9. Exercise your elbows

Stretch your arms forward, hold your right hand with your left hand and stretch them outward. After 5 seconds, switch to your right hand holding your left hand and stretch them outward. After reaching a certain stage of exercise, the time of each stretch can be extended to half a minute.