Even if you’re healthy and active, you may find yourself in need of tips to improve your knee health. Your knees take a great deal of punishment over the course of your life, and knee pain and injuries are extremely common. In fact, about 700,000 Americans will have knee-replacement surgery this year; that’s about double the rate of ten years ago. Interestingly, the largest increase over that time period in the occurrence of knee surgery is for people who are under 65 years of age. So is there anything you can do to keep your knees healthier? We have a few tips that can help.
- Stay at a healthy weight. Keeping your weight down is one of the most important things you can do for your knees. Did you know that for every extra pound, you put an extra 4 pounds of pressure on your knees while you’re walking or going up stairs? If you’re too heavy, don’t fret— losing weigh can lessen your knee pain, or even make it disappear entirely.
- Get plenty of exercise, but make sure you’re doing it right. Watch how you do squats and lunges, because over-extending your knee can injure it. Don’t bend your legs further than a 90 degree angle, taking care to keep your knees over your feet. Riding a bike and swimming are good exercises for knees, because they don’t put as much pressure on them as walking or running.
- Rest! If you’re beginning to experience knee problems, it’s a good idea to take a break from exercising for a couple of weeks. Never try to run through the pain, because it will only make it worse.
- Be cautious of where you run. Don’t run or walk on grass or cobblestones, for instance, but choose sidewalks and worn paths, which will be easier on your knees. Don’t run up stairs, either, unless you’re in perfect shape. This puts an inordinate amount of stress on your joints.
- Make sure you partake of a knee-friendly diet. Fill your menu with anti-inflammatory foods, which include healthy proteins, fats, and carbohydrates. Nuts, avocados, lean meats, and fruits and vegetables high in anti-oxidants are all good choices, and spices, green tea, dark chocolate, and even red wine have been shown to have anti-inflammatory properties. You might also try an anti-inflammatory supplement, like a Glucosamine Chondroitin complex or Omega 3.
Sometimes, despite good intentions and positive effort, people still suffer from poor knee health. At our clinic, we care for joint problems and chronic pain through a variety of holistic healing therapies designed to address the source of the issues, rather than simply treating symptoms. To learn more about how we can help you live a life of optimal wellness, or to schedule your free consultation, visit our website or call today!