Knee pain is a common problem, especially for older adults. Over the years, the knees endure a lot of wear and tear as one fights against gravity to move and walk.

In addition to natural, inevitable aging of the knee joints, other factors can make one more susceptible to pain. Osteoarthritis, injury, excess body weight and lack of muscle strength and flexibility can all cause or contribute to knee problems.

Osteoarthritis is the most common type of arthritis. With this degenerative disease, the cartilage that cushions the joints breaks down and can cause aching, immobility, stiffness and swelling. 

It is a known fact that previous trauma or repetitive stress from kneeling, running, etc. that may have caused injury to the knee can also result in acute, dull, recurring or chronic pain. The injury can eventually develop into osteoarthritis if left untreated.

Putting extra stress on weight-bearing joints like the knees puts one at risk for knee pain, as well. Excess body weight not only accelerates joint deterioration but also increases risk of osteoarthritis. 

In the same way, weak or inflexible muscles put undue stress on the joints. Without muscular strength and flexibility to safely support the full range of motion, knees are at a greater risk of injury.

One can help protect the health of the knees by adopting these lifestyle habits, no matter what age. It is however advised that before beginning a new exercise regimen a therapist is consulted.

  1. Strengthen your upper and lower leg muscles. Focus on exercises that target your hamstrings, quadriceps, gluteus muscles, hip flexors.
  2. Stretch those same leg muscles to support your full range of motion. Try incorporating yoga into your stretching routine.
  3. Maintain a recommended weight. Extra kilos add significant stress to the knees. Even a few kilogram weight loss can make an enormous difference.
  4. Choose low-impact exercises to protect the cartilage in your knees. Cardiovascular activities like cycling (on a properly fitted bike) and swimming can help keep knee cartilage healthy and prevent future damage.
  5. See a medical provider right away if you have a swollen knee. It can indicate damaged cartilage.
  6. Be cautious when playing sports that require you to abruptly start, stop or pivot, like basketball or football.
  7. Stay active every day. Physical activity helps prevent stiffness and muscle atrophy and can protect your knees from future injury.
  8. Mix up your exercise routine. Movements that put repetitive stress on your knees can increase your risk of developing a knee problem.

We care for you and desire that you maintain a high degree of fitness and are ever ready to support the same. 

Need more advice or treatment? Many health care experts at antarnaad are always here to help you out. Antarnaad is a growing network of experienced physiotherapists, dietitians and nutritionists, fitness trainers and Yoga experts providing treatment for all the conditions. For more information visit our website or call our Consultant: Mb: 9899700187