Search
Close this search box.
Search
Close this search box.

How to Prevent Knee Pain

Knees have an important job to do: they support the body’s considerable weight while enabling a great deal of its movements. And as any structural engineer will tell you, it isn’t always easy to combine strength and flexibility.

Knees are among our largest and most complex joints, but they’re also some of the easiest to damage. Problems in this area can lead to chronic pain, more frequent injuries and, ultimately, a loss of mobility.

That’s why keeping those joints healthy can make the difference between a good quality of life and a poor one, especially as we get older.

Build up your knees’ “shock absorbers.”

One way to give your knees love at any age is to strengthen the muscles that act like shock absorbers for them-namely the hamstrings (behind the thigh) and the quadriceps (in front of the thigh).

Sammy Margo, a physiotherapist, also recommends working on your core and building up gluteal muscles (located around the legs and buttocks). “They basically steer, control and support the legs,” she explains.

An exercise that works all of these muscles at once is stair climbing (or step-ups, which, as the name suggests, consist of stepping up and down on a stair or a stool). Ascending a flight of stairs has the added bonus of being a low-impact activity, and one that helps with cardiovascular fitness.

Cushion your knees with sensible shoes.

Footwear can be a friend or a foe to your knees. High heels, for example, force the joints to endure approximately 25 per cent more pressure compared to going barefoot. When it comes to finding healthy shoes for everyday walking, look for cushioning and a good fit.

Consider your foot shape: people with high arches might want extra padding to compensate for a lack of natural shock absorption. An easy way to figure out what kind of arch you have is to wet your foot and step on a piece of cardboard.

If most of your footprint is visible, you likely have low-arched feet, whereas if only a bit of it shows up, you probably have high arches.

Be nice to your knees.

Finally, if your knees have already suffered some wear and tear-from arthritis, for example, or from past injuries-you might prefer low-impact exercises for your fitness regimen. Swimming and cycling are great, as is Nordic walking-the trekking poles offer extra support, particularly when you’re going downhill.

Facebook
Twitter
WhatsApp
Pinterest
Reddit
LinkedIn
Facebook
Twitter
WhatsApp

Leave a Comment

Your email address will not be published. Required fields are marked *

READ NEXT

Natural Remedies for Hair Growth

If you want to improve your hair, you should stay consistent. Your hair is said to be your crowning glory, and it’s normal to want to improve your hair if

8 Antioxidant-Rich Foods to Supercharge Your Diet

Many of us take the bait at the word “antioxidant,” buying health and beauty products without knowing exactly how these mysterious compounds actually benefit us. Let’s clear that up: “Antioxidants

6 Common Foods That Can Cause Headaches

Headaches can be more complicated than most people realize. Different kinds can have their own set of symptoms, happen for unique reasons, and need different treatments. Once you know the

Facts About Thyroid Cancer You Should Know

You probably don’t give much thought to your thyroid, but the small butterfly-shaped gland in your neck—normally measuring between 4 and 6 centimeters or 1.5 to 2.5 inches wide—has a

These Are the Health Benefits of Meditation

Over-thinking leads to negative thoughts and meditation can help your mind to focus and redirect those thoughts. Many people use meditation to reduce stress and develop concentration. This practice has

6 Types of Psychotic Disorders

Psychotic disorders are a group of mental health conditions that change your sense of reality. They make it hard to know what’s real and what isn’t. When you have these

5 Best Exercises for People With Diabetes

Exercising regularly when you live with type 2 diabetes is essential because it can help you manage your blood sugar levels and weight. Doing exercises can also help you minimize

Scroll to Top