By Damon Raskin, M.D. | Special to the Palisadian-Post
Q:I have watched my parents suffer through chronic knee pain and am hoping to avoid this as I age. Can you provide guidance on preventive measures individuals can take to reduce the risk, including proper footwear and injury prevention techniques?
Your question is extremely timely and personal for me as I have also been watching my elderly father suffer with knee pain over the past few years, which culminated in his undergoing a knee replacement just last week.
Chronic knee pain can significantly impact daily life, limit mobility and reduce our ability to enjoy the activities we want to do as we age. Benjamin Franklin once wisely stated: “An ounce of prevention is worth a pound of cure.” So, what measures can help prevent the development of chronic knee pain to allow us to maintain an active and pain-free lifestyle?
First and foremost, it is imperative to maintain a healthy weight. Excess weight can put undue stress on the knees, increasing the risk of injury and chronic pain. By maintaining a healthy weight through a balanced diet and regular exercise, this will help alleviate pressure on the knees, the largest joints in our body. Incorporating low-impact exercises such as swimming, cycling or walking into your routine can help strengthen the muscles around the knee without exacerbating existing pain.
Incorporating strength training and a flexibility program will also help address muscle imbalances and improve joint function. If you have weak muscles and tight ligaments, this can contribute to knee pain and instability.
If you are new to exercise, it may help to get a fitness trainer to demonstrate proper technique for exercises that target key muscle groups such as the quadriceps, hamstrings, calves and hip abductors. Additionally, flexibility exercises, such as yoga or Pilates, help improve range of motion and reduce stiffness.
Remember when your mom always told you to stand up straight? She was right! Proper posture and body mechanics are also key elements in preventing unnecessary strain on the knees.
When lifting heavy objects, for example, bend at the knees and hips rather than the waist to avoid knee injury. Warming up before exercising and cooling down after are both imperative, and can help prevent knee injuries and post-exercise soreness.
Choosing the right footwear is essential for preventing knee injuries and maintaining overall joint health. Proper footwear can help provide the support, stability and cushioning our knees need to stay healthy. This includes the right arch support to help distribute your weight evenly and maintain the correct alignment of the feet.
Choose shoes with enough cushion to minimize risk of injury during high-impact activities, like running and jumping, and select shoes that are tailored to the type of physical activity you do most. Don’t forget to replace old, worn-out shoes, and consider consulting a specialist, like a podiatrist or orthopedist, if you have specific foot or gait issues that contribute to knee pain.
Finally, listen to your body and rest when needed. Your body sends you signals when your knee is being overused or used in the wrong way, and you should listen.
Refrain from activities that aggravate your knee pain and incorporate rest days in your routine, which allow the body a chance to repair and rebuild muscle tissue. Always speak to your healthcare professional for further individual advice.
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