As we get older, problems with joints can become more commonplace. It’s not unusual for people to start feeling pain in their joints, especially knee pain. Knees are a key area of our body and play a significant role in our everyday activities. The good news is, there are some simple ways to prevent knee pain and ensure they stay fit.
Emanuele Calabrese BSc (Hons) Ost, DO, MSc Pain, Osteopath and Head of Rehabilitation at The Regenerative Clinic, said; “When working on knee pain prevention, a key point to consider is “adaptation regime”. These joints can easily adapt to our daily activities and their changes. However, when these changes happen too quickly, our knees may struggle to adapt and most of the time this can trigger tendon or joint inflammation. Respecting recovery times can be crucial.”
He continues; “When dealing with knee Osteoarthritis, both extremities of the line too much exercise and no exercises at all, are wrong. There is usually a “sweet healing spot” in between, which is adjusted every day and is influenced by biological, psychological and social factors. Understanding where this spot is, becomes crucial to manage and improve Osteoarthritis pain in the knees.”
Follow these five steps to keep knees healthy:
Stay active to avoid knee pain
Living an active life is good for your mind, soul and body. Progressive and controlled activity regimes can prevent the major causes of knee pain and help with Osteoarthritis. Walking, swimming or taking a gentle cycle ride are good examples of low impact exercise and are all things you can start straight away.
Strengthen upper and lower leg muscles
By strengthening the muscles around your knees you’ll be creating extra support. You’ll also ensure they stay as strong and healthy as possible. Choose exercises that concentrate on your hamstrings, quadriceps, glutes and hip flexors.
Watch your weight
Maintaining a healthy weight is not only good for your general health and wellbeing, it’s also good for your knee health. If you’re obese or overweight you’re more likely to experience knee pain, inflamed joints, arthritis or injuries. Even when you lose a small amount of weight, the stress on knee joints is greatly reduced.
Recognise knee pain
Pain is our alarm system, and when the alarm fires it means we need to understand what is happening. Although it’s tempting to ignore it, this can lead to more problems further down the line. If you’re experiencing any pain, redness or swelling around the knees, seek medical advice from a professional immediately.
Stand up regularly
There is no evidence suggesting that one posture is better than another when it comes to knee health. However, there is substantial evidence showing how prolonged sedentary period may expose your knee to more aches and pains. Whether you are leaning forward or sitting up straight, if you maintain that position for hours, chances are that your knees will be sore when you stand up. Taking regular breaks, every 40 minutes, is the most important habit to keep your bodily fluid dynamics at its best which will benefit your knee as well.
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