Medically Reviewed by Andrew Staples, PA-C
According to the American Academy of Orthopaedic Surgeons, approximately 15 million Americans are experiencing knee pain every year. Knowing how to keep your knees healthy can give you long-term benefits, whether you are a professional athlete, a weekend warrior, or a fitness enthusiast. It is important to consistently take care of your knees because they are the reason why we can keep moving.
The most common causes of knee pain, include inflammation due to improper lifting of heavy objects, poor flexibility, ill-fitting shoes, weakness of the muscles, improper warm-up before a high–impact exercise routine, and structural knee ailments like arthritis, torn cartilage, or ligament damage. To prevent these from happening, here’s 5 tips on how to keep your knees healthy.
Wear Proper Footwear
Wearing proper footwear helps take the pressure off the knee joint by providing proper leg alignment, balance, and stability. This explains why wearing high heels is the most common cause of knee pain. Â
Wearing appropriate shoes for exercise is also important. Having a good pair of running shoes can certainly reduce pressure on the knees and lower your risks of having an overuse-related knee problem.
Stay Active
There are certain limits when it comes to staying active and it is important to know your own limitations. Exercises, such as strength training, can focus on building your quadriceps and hamstrings. This will result in decreased pain for people suffering from arthritis and other structural knee ailments.
The best routine exercises are non-aerobic. These include:
- Breeze walking
- Training through an elliptical machine
- Cycling on a stationary bike
- Swimming
It is also advisable to avoid activities that add extra stress to your knees, such as kneeling on hard surfaces, deep knee bends, and running downhill.
Don’t Skip Stretching
Stretches that focus on calves, hamstrings, and quadriceps remove the pressure from the knees and kneecaps. Most people say that stretching is just a waste of time and that there is no aerobic value in it. However, what many people don’t realize is that a well-conditioned, flexible body will be less prone to developing knee conditions.
We recommend the following stretches:
- Hamstring curls
- Step-ups
- Straight leg lifts
- Standing hips flexor
- Butterfly stretch
- Usage of a resistance band
People who are not fond of stretching can still protect their knees by starting their exercise routine slowly and gradually building its momentum.
Lose Weight
According to the American Academy of Orthopedics Journal, weight loss has a significant role in reducing knee pain. This is because the knee bears 3 times of 4-3 individual’s body weight when walking up the stairs and approximately 5 times the weight going down the stairs. This only shows that a person can reduce knee pain by losing weight. As a matter of fact, a 5-pound weight loss can significantly improve overall knee health.
Maintain Proper Posture
Bad posture, such as slouching, will lead to knee pain, so it is important to always maintain good posture. Strong core muscles in the abdomen and lower back help promote good posture and lessen pressure on the knees. Planking, back extensions, yoga, and Pilates are exercises that help strengthen core muscles.
Schedule an Appointment with Raleigh Orthopaedic
If you’re dealing with pain, discomfort, or an injury, don’t wait to get the care you need. Our expert team at Raleigh Orthopaedic is here to help you feel better, move better, and get back to doing what you love. Schedule an appointment online or call us at 919-781-5600 to be seen—often within 48 hours. For immediate care, we offer walk-in orthopedic urgent care services. Click here for hours and locations.
Disclaimer:Â The information on this site is for general informational purposes only and is not intended as medical advice. It should not be used as a substitute for professional diagnosis, treatment, or medical judgment. Always consult a physician or qualified healthcare provider with any questions you may have about a medical condition or treatment.