Since the knee is one of the biggest and most intricate body joints and is essential to movement, knee joint protection should be a top concern. Thanks to our knees, we can walk, hop, dance, peddle a bicycle, climb stairs or ladders, kick balls or tires, squat to sit, bend to pick up a child, and do all of these things while carrying the weight of our bodies.
The knee is one of the joints most vulnerable to discomfort, damage, and various types of arthritis. Most of us will eventually have knee problems if we live long enough. However, there are strategies to lessen the effects of knee issues. Maintaining a healthy lifestyle and using proper body mechanics may even help lower the chance that they will arise and worsen.
For knee health, try the following recommendations:
1. Keep moving
Your joints were meant to be mobile. There are several ways that regular exercise can benefit your knees and other joints, such as:
- Strengthening the muscles that provide support to the knees
- Relieving pain and stiffness
- Reducing weight gain that puts excess stress on the knees
- Improving balance to decrease your risk of falls and injuries to the knees and other joints
To reduce your risk of joint injury, it's important to choose gentle, safe exercises. You should also try a combination of exercises that increase muscle strength (like working out with weight machines or resistance bands), flexibility and range of motion (like yoga or exercises prescribed by a physical therapist), and cardiovascular fitness (like walking, swimming, or cycling). Maintaining optimal knee function can be facilitated by physical therapy for arthritis of the knee.
2. Maintain a healthy weight
Every extra pound you carry around increases the strain on your knees, increasing the risk of cartilage deterioration and pain. According to research, decreasing even a small amount of weight can be beneficial for those with osteoarthritis (OA) of the knee. However, if you are obese, losing additional weight can be quite beneficial.
One of the best things you can do for the health of your joints might be to maintain a healthy weight.
3. Protect knees from injury
An arthritic knee injury may result in further joint damage. Arthritis may develop later if a healthy knee is injured.
Sports that require pivoting or contact, like football or basketball, high-impact aerobics, and any other activity where injury is possible should be avoided to protect your knees. Pay attention to your body; if one or more joints hurt, take a short break.
Wearing a knee brace during specific activities may help prevent injuries in some situations, but there is inconclusive data to support brace use for injury prevention. You can find out if you need a brace and, if so, which kind, with the assistance of a physical therapist.
4. Pay attention to pain
It is imperative to consult your physician if you have new or worsening joint discomfort. Your knee pain may indicate an injury or heightened disease activity, both of which need to be treated to keep your joint(s) from suffering more harm. If your arthritic knee discomfort prevents you from being active, it may also pose a daily risk to the health of your joints. That's why it's critical to locate pain management strategies that suit your needs. Medications, dietary supplements, heat and cold therapy, braces and splints, and relaxation techniques are a few to try.
5. Eat a healthy diet
In addition to lowering the risk of heart disease and other aging-related disorders, a diet high in fruits, vegetables, fish, nuts, and beans and low in processed foods and saturated fats may also support healthy joints. According to studies, adopting a Mediterranean diet may lower the risk of OA as well as the inflammation that damages joints and the rate at which the illness advances in those who already have it.
6. Take care in selecting footwear
Not only may improper shoes cause pain in your foot joints, but they can also cause posture problems and damage joints throughout your body. For example, wearing high heels puts additional strain on your knees and may raise your risk of osteoarthritis. Go for low-heeled or non-heeled shoes to save your joints. Seek out supportive, flexible shoes that let your toes move freely, such as those with a square or rounded toe.
Look for shoes that are supportive enough to prevent the foot from bending in half from heel to toe but are well-cushioned and flexible where you push off. Consider an orthotic or shoe insert if you have knee or foot pain. The ideal one for you can be suggested by a physical therapist.
