Approximately 32.2% of men and 58.0% of women have knee pain problems. And something like that influences the quality of life in general. Age, previous injuries, sports activity, and weight are the main risk factors.
And if you are in this group, there are a few things you can do to avoid knee joint problems. We reviewed some expert tips that can help you keep your knees healthy. See your doctor first if you experience any pain.
Things That Experts Recommend
Strengthen Your Quadriceps And Hamstrings
When you start to build muscle strength, it also helps stabilize your knee joint, doctors say. In addition, the muscles absorb the stress you put on the knee. Strengthening should be safe and begin with the core and hip muscles.
It is best to work with a physical therapist who can develop a special program for you. But there is also a good exercise that doctors recommend:
- First, stand up and face a staircase. Begin rotating your body at 90 °. Hold on to the banister. This is your starting position.
- Now place the leg closest to the banister on in the first step.
- Begin to stretch this leg so the other leg is lifted off the ground.
- Now go back to the starting position.
- Repeat the exercise 10 times, switch legs, and repeat.
Wear Knee Support, Cushioned Shoes, Or Gel Inserts While Doing Activities
Studies have shown that wearing knee support reduces knee pressure by 43% on the dominant side and 63% on the non-dominant side, compared to no support.
Additionally, knee support reduces the negative side effects of deep squats. Therefore, if you play basketball or go to the gym, it is good to use these items to protect yourself, to avoid negative consequences in the future.
Wear doctor-approved running shoes, and don’t forget to buy gel pads for your daily walk, or if your job or hobby involves long periods of standing. Do not forget that your shoes must be flexible and light.
Increase Range Of Motion In Your Knee
Experts have noticed that most people’s joints get stiffer with age. That is why it is essential to work to straighten the knee. You can do special training with a doctor in a swimming pool, for example.
To do an exercise at home, doctors suggest:
- Sit on the bed or on the floor.
- Put a pillow under your ankle. Bend your knee.
- Using your leg muscles, gently push your knee down.
Things That Experts Don’t Recommend
Don’t Do Squats Too Low
Dr. Richardson recommends doing a body squat. But there is one particularity. It is better not to squat deep, so it is parallel to the ground.
This can put more stress on your knees. As a solution, you can use a chair.
Just adjust the seat as high as needed so that every time you sit down, you don’t go too low.
Don’t Pick Sports Classes That Involve Jumping
Doctors warn that some activities can make osteoarthritis symptoms worse. It is best not to stand for a long time and if you are gardening, for example, bring a chair. Bending over incorrectly or too deep can irritate the knee joint.
Avoid activities like running and aerobics classes. Any type of jump can be dangerous. As we said before, swim trainers and ellipticals are the best solution.
Don’t Wear The Same Old Shoes
Shoes are very important when it comes to running, walking, and standing. They can stretch and wear out after a while. Even if it’s your favorite pair of shoes, take no chances and stop wearing them after their support and tread have worn out.
There are 2 main types of shoes to avoid. High heels move the center of gravity forward and cause muscle imbalances. Slippers are bad for your joints because they don’t support the arch of your foot.
Have you ever noticed that your knee joints hurt after exercising? Do you use any knee support when walking or running?