ef - your knee can break

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TIPS TO KEEP YOUR KNEE HEALTHY

Knee pain, or the treatment of it, does not have to interrupt your daily life. Consider the following tips to reduce the stress on your knees, minimize the risk of injury, and to protect your knees as you age.

1. MAINTAIN A HEALTHY WEIGHT

Obesity or excess weight contributes to knee pain, injury, and arthritis. It puts extra pressure on your knees and can cause complications such as increased inflammation.

Weight loss can help lessen the load on your joints. Each pound you lose reduces the stress on your knees. Maintaining a healthy body weight is not only good for your overall health, but also the health of your knees.

2. STAY ACTIVE BY WALKING OR BIKING

When the cartilage in the knee becomes damaged or worn, patients experience pain, stiffness, and problems moving. Low impact exercise such as walking or biking helps rebuild the joint and strengthen the legs. Additionally, walking helps patients lose weight and stay active. 

Try to walk or get exercise for 30 minutes per day several times a week to strengthen your knees.

3. STRENGTHEN THE MUSCLES AROUND YOUR KNEES

While it is often tempting to avoid exercise and movement when your knees hurt, sometimes that isn’t the best solution. Certain strengthening exercises can actually alleviate your current pain and prevent future problems by giving the knee extra support.

The Academy of Orthopedic Surgeons notes that strong, flexible muscles help keep the knees strong and healthy.

Consult your doctor before beginning an exercise regimen, especially if you are in pain. Once you are cleared, consider doing leg lifts, hamstring curls, step exercises, chair dips, or wall squats to strengthen the muscles throughout your legs.

4. STRETCH YOUR MUSCLES

Stretching the muscles in your legs can help provide relief from knee pain. Stretching can help loosen the muscles, reduce stress on your joints, and improve your flexibility and mobility. 

Knee stretches should target the muscles and tendons surrounding your knees. Several stretches are necessary to target each of the muscle groups around the knees. This includes stretching the quadriceps, hamstrings, calves, hip flexors and adductors, and the iliotibial band.

Do the stretches regularly for the best results.

5. IMPROVE YOUR POSTURE

Poor posture can cause joint pain. Your posture is critical to the alignment of your joints including your shoulders, hips, and knees.

Sitting down, we tend to become lazy or relaxed which leads to poor posture. When in a seated position, avoid sitting on your knees as it can decrease blood circulation and place stress on the joint. 

Instead, sit with your knees bent and feet on the floor. If you are sitting on the floor, bend your knees with your legs to the side or keep your legs stretched straight out in front of you. Try to maintain a neutral spine and change positions frequently to minimize knee and posture problems.

6. PAY ATTENTION TO YOUR PAIN

If you do experience knee pain or problems, contact your doctor. Pain that does not go away or swelling around your knee needs to be addressed by a medical professional.

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