Knees take much abuse as a person ages, and it is common for many people to experience pain there related to arthritis, injury, and repetitive stress, but there are ways to help prevent those problems from occurring and treating issues that have already emerged. According to Arthritis Foundation, the lifetime risk of a person developing osteoarthritis in the knees is about 45 percent, and this number has been increasing during the past few decades due to an aging population and growing problems with obesity. Meanwhile, according to the Society for Academic Emergency Medicine, there were over 6 million knee injuries reported to U.S. emergency departments from 1999 through 2008, and at least some of them could have been prevented with proper care and preparation.
Although somewhat counter-intuitive, deliberate exercise is one of the best ways to improve the pain associated with osteoarthritis in the knees provided that certain conditions are met. There should be a focus on creating a full range of motion through flexibility movements and warming up with these basics lubricates the joints and prepares them for more work. Strength training or even aquatic-based training will provide resistance that builds muscles that support and protect the joints. Performing these activities will also help decrease body fat, a primary source of pressure on the knee joints, compounding the benefits that the exercise is already providing. Avoiding hard impacts on the knees, such as those found during games of basketball or running on hard concrete, will also prevent causing further damage during productive exercise.
Laying the foundation of proper knee support through warm-ups, muscle conditioning, and weight management can also help avoid injury along with a few other sensible techniques, according to Everyday Health. Wearing shoes that fit well helps provide proper leg alignment and balance which will reduce the rate of knee accidents involving falls. When starting a new exercise routine, start slowly and build up to higher intensities. Focusing on low-impact activities such as rowing machines, swimming, or walking provides maximum benefit with minimal downside.
