Your knees are one of the largest, most complex, and hardworking joints in your body. They not only support your weight but also enable you to walk, run, and climb. But over time, wear and tear, injury, and poor lifestyle habits can damage knees and lead to knee pain. The good news is that with the right care and attention, you can maintain good knee health and keep pain away for years to come. Here we reveal six essential tips for healthy knees:
1. Maintain a Healthy Weight
Obesity is harmful in more ways than just one. Excess weight puts added pressure on your knee joint. For every extra 1 kg of body weight, your knees have to bear up to four kgs of extra stress. Maintaining a healthy body weight can significantly reduce the risk of knee conditions, including osteoarthritis and other knee-related problems.
2. Stay Active, But Smartly
Go for gentle and safe low-impact exercises like yoga, walking, swimming, or cycling – on a regular basis. Such exercises help keep the muscles around the knees strong and flexible while also minimising chances of knee injury. For the same reason, avoid high-impact activities and those that involve repetitive pounding if you already have knee issues. Our body was designed for movement. So, make sure you are consistent with your exercise regimen – to avoid stiffness and joint deterioration.
3. Do Not Ignore Knee Injuries
Injuries should be treated promptly. If you happen to injure your knee or some other joint, use the RICE formula (rest, ice, compression and elevation) for relief. Give rest to your knees by avoiding movement and other activities that hurt knees. If, however, you do not get relief and pain continues to be severe or stiffness is there even after 48–72 hours, consult a good knee specialist without delay.
4. Give Up Smoking
Smoking is a known cause of diverse health issues. Yet another one in the list is joint health. That gives you one more reason to quit smoking. Research has linked smoking with aggravated pain and joint damage in knee conditions like rheumatoid arthritis and osteoarthritis. Smoking also impairs collagen production, which is vital for cartilage health. Refrain from all kinds of smoking activities, including e-cigarettes and vaping. A recent study found e-cigarette smokers to be at 81% higher risk of an inflammatory arthritis form compared with non-smokers.
5. Eat Healthy
Eat more fruits, vegetables, beans, nuts, and fish. Avoid consuming saturated fats and processed food items. Besides other health benefits, it will also help promote healthy knees. A plant-based diet with moderate amounts of dairy, fish, and poultry, and limited red meat may lower the risk of osteoarthritis. It may also help manage the condition better if you already have the condition.
6. Wear the Right Footwear
Supportive, cushioned shoes with a low or no heel play a key role in knee health. Worn-out footwear and those with high heels, put added pressure on your knees and raise your probability of developing osteoarthritis by altering your gait. Choose shoes that fit well, support your arches, and are appropriate for your activity. You can also seek advice from a physical therapist regarding the kind of footwear you should wear.
Final Thoughts
Knees are essential to mobility and independence. By following these simple yet powerful tips, you can stay active, protect your knees, and enjoy a better quality of life. In case of any knee injury or severe knee pain that does not subside, get in touch with Dr. Gagandeep Singh Sachdeva, the most trusted knee doctor in Chandigarh. Visit Sohana Hospital and get freedom from your knee pain.
Prevention and attention today can save you from pain and treatment tomorrow.