7 Tips to Protect Your Knees as You Age
Knees are joints that remain pretty busy throughout the day. They serve you and facilitate movements like running, walking, sitting, bending, standing, etc. But as you age, so do your knees. Aging knees may cause pain and restrict routine movements, depending on the degree of the damage. Some amount of knee damage is understood and inevitable as you age. But that doesn’t mean you live with the problem. So, here are seven tips to protect your knees as you turn older.
1. Attend to Your Knee Pain
Your body is intelligent enough to show signs of a particular problem. Knee problems aren’t an exception. Knee pain could be one of the first noticeable signs of knee problems. Hence, listen to your body and what your knees say. Address the concerns promptly to prevent the problem from intensifying further.
2. Maintain the Right Weight
Excessive weight can stress the joints, especially the knees while walking, standing, getting up, etc. It potentially damages the cartilage between the joints, causing joint pain. In fact, for every additional pound, you put a pressure of three to four pounds on your knees! So, you can only imagine the amount of stress your knees would handle in such situations. Accordingly, you should maintain the right weight for your height and age, making it easier and less stressful for the knees to manage your activities.
3. Perform Knee Exercises
Performing knee exercises can help maintain knee strength, agility, and flexibility. You may perform various knee exercises like quad-tightening, mini squats with support, heel raises, standing hamstring curls, squeeze and slide, and clamshells.
However, it is advisable to perform knee exercises prescribed by your doctor and perform them under their guidance to avoid injuries or pain.
4. Wear the Correct Shoes
With age, your foot size may also increase. Accordingly, you should check that your shoes don’t pinch your toes and you have enough width across the top. If you are young enough and reading this for your loved ones, we’d suggest you avoid or stop wearing high heels (if you’ve been already) to prevent knee pain. Additionally, walking barefoot in the house can also exert less pressure on the knees and keep them relatively healthy.
5. Follow a Healthy Diet
Eating what’s appropriate and healthy for your joints also matters while protecting your knees in old age. You should get a proper diet for your age, situation, and condition from a doctor. However, generally speaking, avoid processed food with sugar and white flour and refrain from consuming meat, eggs, and dairy products to avoid inflammation. Instead, eat fresh and seasonal fruits, vegetables, and fish and drink sufficient water.
6. Keep Your Knees Active
Many people avoid performing routine movements due to excruciating pain in their knees. They prefer remaining stationary. But that’s even more dangerous, as inactive knee joints may weaken further and aggravate the problem. Hence, maintaining adequate knee activity is necessary to keep the knees healthy.
7. Focus on Maintaining the Right Posture
Age also affects posture. Bad posture puts unusual stress on the joints and results in excess cartilage damage. Accordingly, you should maintain the correct posture. To do so, stand up straight with shoulders back, head level, and in line with your body. Keep your abdomen tucked in and feet shoulder-width apart. Further, while sitting, keep your back against the chair’s back, feet flat on the floor, a little space between the backs of your knees and the chair, and knees at the same height or a little lower than the hips.
Do you need specific guidance on knee problems due to aging and maintaining knee health? Visit Ranka Hospital. One of the leading orthopedic hospitals in Pune, our doctors will diagnose your case and condition and provide a personalized treatment plan to help alleviate the knee pain and keep them in the best possible working condition. Call us at 020 – 24261528 to book an appointment with our doctors.