Thursday 10 September 2020

4 Ways to Age-Proof your Knees for the Long Run

Almost everyone has experienced some form of knee pain in their lives. Whether it is due to an injury, arthritis or excessive use of muscles that protect vulnerable joints, our knees need some TLC. In fact, arthritis is one of the single greatest causes of chronic disability among adults in the US. 

But, here is the good news. Majority of chronic knee pain is avoidable or can be easily treated. Regular exercising and physical therapy are just as effective as other surgical options needed to recover from knee pain. By employing the following strategies, you can easily age-proof your knees.

Knee Specialist Doctor in North Bronx


  1. Strengthen your Muscles – Enhancing muscle strength stabilizes the knee joint and enables the muscles to absorb stress better. While strengthening generally involves working on hamstring muscles and quadriceps, it shouldn’t end there.
    To maximize the function of your knees you should include a variety of exercises in your routine such as squats, wall sits, brisk walking and more. But, if your knee pain is severe, it is best to work with a physical therapist who can evaluate your requirements and customize the right work outs for you.

  2. Lose a Few Kgs– If you are a little overweight, each extra kilogram you put on can translate to 4 kgs of extra pressure on the joints. Losing weight can help you with releasing pressure on joints and betters your overall health. Being overweight can contribute to an increase in knee and joint pain and can also increase your risk of developing osteoarthritis. Losing a few kgs can reduce the pressure on your knees and protect it from daily wear and tear.

  3. Practise Good Posture – Your body is constantly at work, holding itself upright, against the force of gravity. Thus, proper posture is the key to avoiding unnecessary stress on the back, hip and knee joints. For instance, when you are sitting on a chair, rest your feet on the floor and keep your knees and hips bent at a 90-degree angle to avoid stress on your knees.

  4. Eat Right – There is no one specific diet to follow that guarantees no joint pain. But, the task is to add certain nutrients in your diet to protect your joints. Studies show that a regular consumption of Omega-3 fatty acids lower inflammation caused by joint pain. Additionally, adding fish, sardines, tuna, and other leafy vegetables like spinach and eggs can also help you prevent knee and joint problems.

Having said this, it is equally important to get your knees checked by a physical therapist if your pain worsens. In majority of the cases, knee pain stabilizes with physical therapy and related pain intervention techniques. At New York Spine and Sports Rehabilitation, our knee specialists in North Bronx can help you with both physical therapy and surgical options to treat knee pain by analysing your existing condition. To know more about our expert doctors, get in touch today! 


 

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