Knee pain is common when you age. Excess body weight, weak feet, cartilage damage and injured hips can contribute to this condition. Not only does knee ache prevent you from fully enjoying your life but it also keeps you from engaging in activities you like.
In fact, nearly half the adults in America will develop osteoarthritis by the time they're 85. Additionally, women are more prone to knee damage than men, especially after menopause.
Following are 5 tips on how to protect your knees and hopefully avoid knee osteoarthritis in the years to come.
1. Use knee braces
Braces typically don't prevent injury. However, if you are rehabbing an old injury or are trying to prevent repeated tears or strains, bracing yourself may work wonders for your knees. Not only will it help decrease pressure and irritation around your knee joint but it also supports and protects your aching knee.
2. Rest your knees
After each workout, it is always important for you to rest your knees. However, instead of just sitting or lying down, you should ride a bike, do a few laps or practice passive yoga poses to keep not only your knees but also your hips and feet strong.
3. Reduce your weight
Another way to protect your knees is reducing your weight. Many people with osteoarthritis of the knee are overweight, according to the American Academy of Orthopaedic Surgeons (AAOS). That is because excess weight can put strain on your knees. Therefore, if you shed some pounds, you can reduce stress on weight-bearing joints, resulting in reduced pain and increased function.
4. Take time to warm-up
Legs are one of the most important body parts to train but they are often neglected by many gym-goers. This can lead to knee pain, which really affects your leg workouts. To prevent this condition, it is vital to do some warm-up sets before you start your routine. Remember not to start a 400 pound leg press without warming up with lighter weights first and never squat 200 - 300 pounds without doing some warm-up sets first.
5. Have diets with antioxidant-rich foods
Having a diet with plenty antioxidant-rich foods may protect you from bone changes that are associated with knee arthritis, a common cause of knee pain. Besides, eating natural foods that have a good amount of calcium can help strengthen your bones, contributing to knee protection.
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