Knee pain is common, especially among older adults. As you age, your knees endure pressure and a lot of wear and tear as you fight against gravity to move and walk. In addition to the natural, inevitable aging of knee joints, other factors like weight gain, muscles weakness, or a family history of osteoarthritis can contribute to weakening knees. But you don’t have to let knee discomfort stop you from going about your everyday business or doing the things you like! There are things you can incorporate into your daily routine that will strengthen your knees, cartilage, and ligaments.
1. Fight Inflammation with Food
An anti-inflammatory diet has a world of benefits for your long-term health, and that includes your knees as well. Things like white sugar, processed foods, and high fructose corn syrup can worsen inflammation in your body, leading to disease. Healthy fats like salmon, walnuts, and sardines fight inflammation and prevent joint pain, as do fruits and veggies rich in antioxidants and bioflavonoids such as blueberries, grapes, onions, and kale.
2. Lose Some Weight
Carrying extra body weight puts additional strain on your joints, especially on your weight-bearing joints. That extra weight on your knees will speed up tissue and cartilage degeneration. And when cartilage diminishes, bones start to rub against each other, resulting in stiffness and pain. To avoid, or at least slow down the process, be sure to maintain a healthy body weight. Studies show that every pound you lose is 4 to 5 pounds of relief for your joints! Therefore, you don’t have to go on an extreme diet. Just shaving off 10 pounds would be close to 50 pounds of stress off your knees!
3. Exercise Regularly
A sedentary lifestyle will only lead to stiff joints and make life difficult. So, it’s important to keep them moving in any form of exercise. This doesn’t mean you have to train hard at the gym every day for 2 hours. You can go low-impact and walk for 30 minutes a day. Cycling and using an elliptical are also great.
Swimming is even better, as it has minimal impact on your knees. Just be sure to mix up the routine once in a while, so it doesn’t get monotonous, and you get to engage every muscle in your body. Muscle groups that are neglected might start to atrophy, so it’s important to have variety!
4. Hydrate
Just like you lubricate the hinges of that squeaky door, you need to drink water to keep your joints lubricated and flexible. And that’s because the synovial fluid that directly lubricates your joints is made up primarily of water. This fluid reduces friction that can cause degeneration and keeps the surrounding tissue healthy. So make sure you’re well-hydrated, and you’ll save yourself a lot of trouble!
5. Stretch Often
When was the last time you had a good, long stretch that made you feel loose and free?
Not only is it a good feeling, but stretching is also highly beneficial for your joints. It keeps your ligaments and tendons from becoming too tight. Doing yoga or even a good stretch in the morning will help you stay flexible and agile, making you less likely to develop arthritis in your joints.
6. Practice Good Posture
Your body is constantly holding itself up against gravity, and lousy posture will only add to the stress your back, hip, and knees endure. Sitting and standing with proper posture is important because it keeps your bones and joints in optimal alignment while reducing wear and tear.
7. Wear The Right Shoes
Wearing ill-fitting or worn-out shoes can make you more prone to injury. It’s essential to wear shoes that fit properly and are in good condition. They will help maintain balance and alignment when you walk or run. Look for shoes with good cushioning that absorbs shock. And if you’ve got very flat, pronated, or supinated feet, you should get custom-made insoles that will help correct the issue.
8. If You Get an Injury, Get It Checked Immediately
Don’t be a hero! What may seem like a sprain can quickly become severe, so it’s imperative to get proper treatment as soon as possible. More importantly, give it time to heal, and don’t stress it any further. For example, if you injured yourself running, take it easy for a few days instead of jumping right back into the activity. Adding stress to a part that is still in recovery will be detrimental in the long run. If you adopt an anti-inflammatory diet and make a few lifestyle changes, you can postpone and even prevent future joint and knee problems.
Doing so now will save you a lot of time, money, and pain when you’re older, and you will thank yourself!
