Top 7 Ways To Avoid Knee Pain
There are numerous reasons for knee pain and one of them is the lack of mobility associated with its specific joints. This enhances their chances to receive an injury. For instance, the shoulders can move in circles and even the ankles are capable of moving back and forth and from side to side. However, the stabilizers attached with the knee permit it to move just in forward and backward direction.
Here are the top 7 ways that you should consider to avoid knee pain.
Live an Active Lifestyle
If you want to avoid the symptoms of osteoarthritis (OA), make sure to follow a healthy lifestyle. Take a walk daily and follow a regular exercise regime. This is so, as the major cause of functional limitations is the minimum physical activity. Hence, to avoid happening this to you, try stretching out your limbs for 30 minutes to an hour.
Strengthening the Muscles
With a goal of preventing knee pain, it is advised to strengthen up the muscles that stabilize and support your knees. For instance, the iliotibial band (IT band) that is located at the outer part of a knee and runs up to the hip, gives maximum support to a knee. Hence, it needs to be strong enough to provide ample support. When tightened, it may cause pain or discomfort.
Indulge in Low Impact Activities
A high impact workout or excessive workouts can create a negative impact on the knees and other joints. High-impact activities like running may cause joints to malfunction in the old age. On the contrary, low impact activities pose less threat to the joints and help to prevent knee pain. These activities include swimming, walking, biking, yoga, doubles tennis and golf.
Warm up Properly
Skipping the warm-up session and jumping into a workout is not a healthy habit. By doing so, you put an excessive amount of stress on your knees. It may cause severe joint pain, especially for those who are in their old age. So warm up your body thoroughly to avoid any joint or muscle related issues.
Bad sitting posture has its effect over the muscles and joints associated with shoulder, neck, back, and knees. Therefore, you need to be aware of your sitting posture and try to alter any bad angles that cause stress on the knee joints.
Lose your Excessive Weight
The risk of knee pain can be minimized by losing weight. Less weight means less stress on the knee joints. As the weight increases, it puts more strain on the knee and results in the wear and tear of the cartilage. Therefore, obesity is referred to as the biggest factor causing knee osteoarthritis. To avoid this, try losing excess weight by following a suitable fitness program.
The food that we eat can also affect the health of our joints and muscles. It also casts a positive or negative impact on the knee joints. Healthy food helps to protect the joints and keep them in good condition. The inflammatory foods like dairy, sugar, meat, and saturated fats may cause joint pain. On the contrary, whole grains, vegetables, and fruits help to prevent inflammation and avoid knee pain. Besides, by maintaining a balanced intake of calcium, you can also strengthen the bones and joints.
If you are experiencing any knee pain, due to exercise or degeneration , contact us to schedule a consult. We look forward to helping bring you back to Peak Health.