Maintain Your Knee Health

Knee pain is one of the most common ailments that people seek medical help for. It can be caused by overuse, aging, injury or your anatomy. While it can happen at any age, it is more common in older adults as a result of arthritis. The most common form of arthritis that results in knee pain is osteoarthritis (OA). OA can result in stiffness, pain, and decreased strength in your upper leg. Fortunately, there are things you can do to maintain your knee health.

Muscle Strength

Exercise is one of the best things you can do to keep your knees healthy and minimize pain. A physical therapist can help identify what type of muscle exercises will help you the most. Some of the most common exercises that can help support your knees are straight leg raises, hip raises, squats and lunges.

Healthy Weight

Maintaining a healthy weight can minimize the stress on your knees. This is because the force put on your knees is 11/2 times your body weight when you walk on level ground. So if you weigh 200lbs, you will place 300lbs of pressure on your knees with each step. Your knees support 80% of your weight when you are standing still. Extra weight also puts more pressure on your joints and on the cartilage that protects the ends of your bones.

Diet

Focus your diet on healthy fats and foods that reduce inflammation. If you are eating processed foods, you may be getting too much Omega-6 fatty acid because of the inexpensive industrial oils used in those foods. Avocado, fatty fish, nuts, and olive or coconut oil contain Omega-3 fatty acids that can help reduce inflammation. Making sure you are getting plenty of healthy vegetables like leafy greens, beets, and legumes will also help reduce inflammation, and can help you maintain a healthy body weight.

Alternative Therapy

Depending on the cause of your pain, an alternative therapy may help you to reduce your knee pain. Consider seeing a chiropractor who can make sure your body is in alignment. Accupuncture can also be helpful in reducing pain and eliminating energy blocks that can contribute to pain. A good massage therapist can help balance your muscles and may provide some relief as well.

Good Shoes

Cushioned soles may be helpful in reducing your knee pain. Your doctor, podistrist or physical therapist may also recommend an insole for your shoes. When looking for the best shoe, you'll want to avoid a big drop from your heel to your toes because it increases the stress on your knees. The best shoes will give you good stability that will minimize the impact on your knees. Light weight and springy soled tennis shoes may be a good option because they absorb shock and make it easy to walk.

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