although knee pain As old as you are, this is unavoidable. There are ways to prevent this according to your age. And if you already have knee pain, there are ways to manage and treat it.
What causes knee pain?
With every step you take, your knees absorb shock. You can expect your knees to absorb about 1½ times your body weight, Which can add up quickly. With regular wear and tear damage and the pressure that you have with your knees, the cartilage pads in your knees (called menisis) can be weakened.
After the cartilage deteriorates, your bones rub against each other. It may cause swelling, stiffness and pain.
“With age, it’s very common,” he says. “It’s hard to find someone who is active as they age, who don’t have the slightest below the knee when they bend and straighten their knee or when they go up and down stairs.”
Daniel Wallick, MD, an orthopedic surgeon and assistant professor at Johns Hopkins University, agrees.
“We think of most Osteoarthritis Remotely worn Joint, “He says.” It’s like a tire on a tire. At 70,000 to 50,000 miles, those clothes are just going to wear. Even if you get great tires, they wear Are being taken
If your knee pain is more likely to occur:
Ways to stop knee pain
There are also ways to prevent knee pain before this happens. Things like building, skipping on sugars, soda and energy drinks Smoking, And losing weight All can help prevent knee pain. Some suggestions include:
Avoid inflammatory foods. DiNubile says that it is a good idea not to eat inflammatory foods.
“If you are eating too much processed foods, you become more organized swelling, And it can affect your joints, ”he says. “Nutrition is a factor here.”
This is the reason Mediterranean diet Used to manage arthritis and joint pain, says DiNubile. The Mediterranean diet is an eating plan that focuses on fruits and vegetables, Whole grains, Yogurt, red wine, some fish, And Healthy fat, Like nuts and olive oil. This diet encourages people to eat anti-inflammatory foods, such as fish, Berries, and olive oil, and limits inflammatory foods such as sugar, Red meat, and most dairy.
build muscle. One of the best ways to help your knees is to strengthen your muscles. This muscle takes some pressure off your knees by absorbing the shock, and it also stabilizes your knee joint.
You should try to strengthen your hamstrings and quadriceps – the muscles in your thighs as well as your core and hip muscles.
Drink soda and energy drinks. About 80% of your body cartilage is made up of water. If you don’t drink enough water, Your body has to use water in your cartilage and other areas, which can damage joints like your knees.
By trading soda and energy drinks for water, You can stay hydrated and protect your joints.
Do not smoke Smoking Tobacco It can affect your body in many ways. Not only does this exacerbate your conditions like cancer or cardiovascular issues, smoking can affect joints like your knees. Encourages smoking swelling In your body, so if you hurt your knees it can be difficult to fix.
reduce weight. If you are Overweight, Losing weight can also put pressure on your knees. There is about 4 pounds of pressure in every additional pound of weight. For example, if you gain 10 pounds, you are putting about 40 pounds of extra pressure on your knees.
“People with 10 pounds of weight loss who are really heavy can actually slow down the progression of arthritis and make them feel better,” says DeanBubern.
Valac agrees and compares the extra weight to carry a heavier bag.
He says, “It’s like walking around with a backpack of 40- to 50 pounds all the time, and it’s just going to cause severe arthritis.” Losing weight or keeping a healthy weight is probably the best thing you can do.
What to do if you have knee pain
If you already have knee pain, some things can make it worse, such as activities:
- Sit or stand on a hard surface for a long time
- High impact activities, such as running or basketball
If you have a job where you sit or stand on a hard surface for long periods of time, try wearing gel shoe inserts or Padded shoes.
It is important to stay active, DiNubile says. Being regularly active helps maintain your joint function, such as range of motion and how strong your knees are. Choosing the right activities for you can also help. He says that repetitive squats, step-ups and langs “can set off fireworks in someone with a neckcap issue”.
Valik advises Swimming And bike riding. DiNubile suggests activities such as walking using an elliptical machine, Total, And stretching exercises. if you have a Fitness program You like but it’s starting cause pain, To see if there are changes that you can continue, he says.
When to see a doctor
Whenever you have knee pain, you should see a doctor who is persistent, persecuting or severe. If there is swelling and you cannot bend or put weight on your knee, perhaps it is time for the appointment.
“If you have knee pain – real knee pain that doesn’t go away in a few days or a day or two – you should probably see your doctor and find out if something is going on,” says Valik.
Not all knee pain is the same. That’s why it is so important to see a doctor to diagnose it, DiNubile says.
“You need to make a specific diagnosis, and then, depending on that diagnosis, you will have different treatments,” he says. “The number-one thing is to have it tested by someone who is knowledgeable with knees. Typically, it is going to be an orthopedic surgeon or sports medicine specialist. “