As we age, we become more prone to knee pain, and unfortunately, we are unaware how to fix it. Our knees bear the brunt of taking your body from place to place, and are constantly in motion with almost every move we make.
It’s important not to self-diagnose knee pain and to instead, have it checked out by your GP or a specialist doctor. However, you can help reduce knee pain with these eight simple daily habits.
How to take care of your knee pain
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Some types of knee pain can be managed at home with certain exercises and pain relief medications, while others may eventually require surgery. Here are eight everyday habits to incorporate.
1. Eat food that supports knee health
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People who are over sixty-five, especially women over the age of fifty-five, have the highest risk for osteoarthritis, which can cause severe knee pain that worsens with age.
So, it’s important to incorporate some healthy fruits for your knee health. Eat fruits and vegetables, low-fat dairy products, and healthy oils to promote joint health.
2. Exercise in small bursts
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Exercise can help with flexibility and lower inflammation levels, reducing stiffness and relieving pain. Try to exercise for ten minutes at a time, twice a day, to keep joints moving but not overworked.
3. Adapt your home
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Put things you use often up where you don’t have to crouch down to reach them. Think about things like your most used pots and pans, which can be moved to a countertop rack instead of being stored in below-the-counter cabinets.
4. Give your knees a break
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Pushing through the pain is something many of us have been taught to do, but when it comes to your knees, it’s a bad idea. The CDC says moderate pain means your body is asking for rest, so be kind to yourself and consider taking some time off your feet at least twice a day and don’t overdo the exercises.
5. Track your pain levels
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Knee pain doesn’t have to mean surgery. Keep a journal of your pain levels from day to day accompanied by what you did and ate. Hyaluronic acid gel injections can help boost your body’s healing processes, improving your flexibility and mobility while reducing inflammation and knee pain.
6. Maintain a healthy weight
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If you are overweight, every excess kilograms puts additional stress on your knees that can increase cartilage wear — and pain. Fat itself produces and releases chemicals that promote inflammation.
Thus, excess fat can cause inflammation, including rheumatoid arthritis, psoriatic arthritis and gout, all of which can cause joint damage.
7. Protect your knees
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Injury to an arthritic knee can cause further damage to the joint. To protect your knees, avoid activities that involve repetitive pounding such as jogging or high-impact aerobics, sports that involve pivoting or contact such as basketball or football, or any activity where injury is likely.
For extra safety, slide objects whenever possible rather than lifting them.
8. Good quality footwear only!
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The wrong shoes can not only hurt the joints in your feet, but they can also throw off your posture and affect joints all the way up your body. High heels, for example, put extra stress on your knees and may increase your risk of developing osteoarthritis.
For foot or knee pain consider a shoe insert or flat. A physical therapist can recommend the best one for you.
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