Discover the best positions and strategies to improve blood circulation without compromising your knees
Elevating your legs is a common practice recommended by experts to improve blood circulation, especially after long periods of standing or sitting. However, although this technique offers circulation benefits, concerns arise about possible negative impacts on the knees.
In an interview with Earth youneuro-orthopedist Luiz Felipe Carvalho says that, depending on how you adapt, simply lifting your legs can compromise knee health.
Certain lifting positions and the time spent in them can cause pulling on the knee ligaments and often do not cause pain at the time.
According to the specialist, the ideal lifting position is supine, raising the legs 30 cm to 40 cm relative to the height of the iliac crest (hip bone), relative to the pelvis and with semi-flexion of the pelvis. knees.
“Place a slightly larger pillow under the knees so that he can relax, avoiding hyperextension and lateralization of the knees,” advises the doctor for good semi-flexion of the knees.
The orthopedist says that the main symptom of damage to the knees when they are raised is pain. However, practicing periodic exercises and stretching can help prevent and even eliminate pain in the region.
“If I do a good stretch before lifting my legs, and obviously if I have a greater amount of muscle, I will be able to protect my joints more. If I do regular exercise, I will have fewer problems when I have to lift my legs,” explains the professional.
As for elderly people and those with specific knee problems, such as osteoarthritis or previous injuries, greater attention must be paid when lifting the legs, especially regarding the position in which they will be held.
“If you leave your leg lateralized you will cause traction on the collateral ligament and this will cause pain. The best position that will best accommodate you is the semi-flexed position of the knees, to prevent them from being straight”, says the doctor.
In conversation with the Earth youorthopedic doctor Matheus Jacques warns that sitting for a long time with legs lowered and knees bent, such as while traveling or at the cinema, in addition to swelling in the legs can also cause knee pain in some patients suffering from patellar tendinitis or knee wear .
Regarding circulation, in addition to lifting weights, the specialist recommends moving the foot and ankle up and down or in a circle, to activate the calf muscles and pump the blood upwards.
“This activation of the calf muscle pump is important. The simple act of walking and moving allows the patient to also activate the circulation”, concludes the professional.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
