It’s sad when people only start paying attention to their knees after an injury or when they’re already scheduled for ACL surgery (commonly known as ผ่าตัดเอ็นไขว้หน้า in Thai). Knee pain is no joke, but unless you feel it, taking better care of your knees may be the last thing on your mind. It’s time to change that mindset while your knees are still strong.
Knees Do Degenerate
Considering what you put your knees through as you walk, run, and do other physical activities, it’s definitely going to degenerate. But you might be doing something that accelerates the process instead of keeping it off as long as possible. While knee and joint deterioration are more obvious in the elderly, age is just one cause of the disease. Other culprits are:
- Obesity
- History of severe knee injuries or knee infection
- Overused knee joints
- Chronic arthritis diseases
Knee degeneration happens in four stages, indicating the damage to the joint cartilage, the pain you may experience, and the medical attention required. Stage 1 causes minor pain, while stage 4 causes severe pain and may require surgery.
How do you maintain healthy knees?
Get moving
Exercise has been known to transform your life, and it can keep your knee joints healthy, too. It’s about choosing activities designed to make your knees stronger and healthier.
- Regular physical activity can strengthen the muscles, relieve pain and stiffness, improve balance, and help you better manage your weight to prevent obesity, which is one of the causes of knee degeneration.
- Choose exercises that are gentle and safe, while promoting range of motion and flexibility. Some examples are yoga, walking, or swimming.
- If your physical therapist prescribed certain exercises, follow them consistently and diligently.
Manage Your Weight
As previously mentioned, being overweight is harmful to your knees. For every excess pound, you’re adding three to four times the pressure to your knees with every step you take.
- Excess fat produces and releases chemicals that cause inflammation, resulting in osteoarthritis of the knee and other diseases that can cause joint damage.
- For every pound you lose, you not only reduce the pressure on your knees but also the pain you may be experiencing.
- Focus on eating a balanced diet of mostly anti-inflammatory foods and those rich in antioxidants, vitamins, minerals, and omega-3 fatty acids.
- Drink adequate amounts of water to keep your joints lubricated and flush out toxins from the body.
Prevent Possible Injuries
There’s a long list of common knee injuries that are totally preventable with the right care, from ACL injuries to dislocation. Taking preventative measures will protect your knees from injuries and further exacerbate knee arthritis if you already have it.
- Take steps to protect your knees if you engage in sports and activities that involve repetitive pounding or pivoting, such as jogging, basketball, football, or high-impact aerobics.
- The moment you notice any pain, stop and take a rest. It won’t do you any good to continue only to tear your ACL.
Pay Attention to Pain
- Rest your injured knees and avoid doing any activities that can aggravate them further. Don’t overdo resting, however, to prevent muscle weakness, which would make you more susceptible to future injuries.
- Follow RICE (rest, ice, compression, and elevation) to keep the swelling down and accelerate the healing process. Wear a compressive bandage and/or use a walking aid when needed.
Treat your knees with care, and they will provide the support you need even when you grow old. If you need physical therapy to deal with knee pain, BPC can help.
