5 exercises that damage your joints

• April 25, 2024

The body of an adult individual consists of 206 bones, which are rigid and serve to protect the soft organs of the body such as joints, those areas of union between bones or skeletal cartilages that allow the body to be flexible, for What is important is to prevent joint damage.

The joints are formed by different types of cartilage, a fibrous connective tissue resistant to wear, which allows different types of mobility. To take care of them it is very important to avoid overweight, eat properly and exercise daily.

However, physical activity helps strengthen muscles and promote the health of articular cartilage, you must be very careful with the type of exercise you decide to practice, because some can damage them such as:

1.- Free squat. This movement becomes contraindicated when performed in a way that there is no control of contraction, when the weight accelerates in movement, gravity and acceleration endanger not only the knees, meniscus and ligaments but the spine.

2.- Machines: Inappropriate use of training machines can cause injuries. For example: if we train on a fixed bicycle, we must check the position of the pedal in relation to the seat. The incorrect distance between both causes excessive stress on the knees.

3.- High impact: Whenever possible, we should avoid performing exercises that cause a high impact on the knees, such as running up stairs, running down slopes or use the treadmill so that we are applying a possible force load on the knees.

4.- Biceps: To avoid injuries to the elbow, it is recommended not to "loosen" between the repetitions the tension in the biceps, since in doing so this joint is vulnerable to injury. If a weight is used that the biceps can not control, other muscle groups that should not be involved such as the lower back, hips and shoulders will enter the movement.

5.- Dead weight with rigid legs: This is a weight exercise that has its risks if it is done with rigid leg flexion (squat), since not taking care of the point of support and the mass in relation to the load during The movement will put in real danger the spine and the joints of the hip and knees.

The secret to prevent joints from being damaged by exercise is pre-heating.

According to the physiotherapist Richard Kassler, supervisor of the Orthopedic and Sports Therapy Center at the Hospital for Joint Diseases at the University of New York , if you lift weights and your knee hurts when doing squats, you have not done a proper calisthenics, you are training with the wrong technique and you will not be able to lift everything that your muscles are capable of lifting.

The specialists in sports medicine recommend that when we practice any type of exercise we use the principle of visualization, imagine and feel how our body moves to prevent a bad movement.

Juice to strengthen the joints

Video Medicine: Move to Lose: Exercises for Healthy Joints (April 2024).