Knees are one of the biggest joints in your body, so you should never take them for granted. If you do not take good care of your knees, then they can deteriorate and make it difficult for you to run, walk, or even stand up. You may even have to get your knees replaced at some point.
Here are six effective ways to prevent knee problems.
1. Get Down to a Healthy Weight
If you are carrying excess weight, you can put a lot of force on the cartilage in your knees. The cartilage will wear down faster and lead to pain and mobility issues with your knees. If you get down to a healthy weight, you can decrease your knee pain by half.
Start off by cutting junk food from your diet and eating more fruits, vegetables, whole grains, and lean meats. Exercising on a regular basis may also help you burn more calories and lose excess weight. Include a variety of different exercises into your routine, such as walking, swimming, and biking. If you are having trouble getting motivated to exercise, ask a family member or friend to work out with you.
2. Use the Proper Technique When Exercising
Exercise can lead to knee and other joint problems if you don’t know how to do it correctly. For example, if you don’t position your legs properly while doing lunges or squats, you could hurt your knees. If you don’t know how to perform a particular exercise at a gym, don’t hesitate to ask a personal trainer for assistance.
3. Include Vitamin D in Your Diet
Vitamin D is essential for knee health. If you have high vitamin D levels in your body, you can decrease cartilage loss in your knees. Good sources of vitamin D include mackerel, tuna, yogurt, and milk. If you are concerned that you are not getting enough vitamin D from your diet, then you may want to talk to your doctor about taking supplements.
4. Wear Proper Footwear When Playing Sports
If you are serious about playing a sport, you should invest in a pair of sport-specific shoes. For example, if you play basketball, you may want to buy a pair of high-topped shoes that fit your feet properly. These shoes will provide you with the support that you need and prevent knee problems in the future.
5. Eat Anti-Inflammatory Foods
If you are prone to knee pain, you may want to consider including more anti-inflammatory foods in your diet, like salmon. Salmon is packed with omega-3 fatty acids, which can reduce the pain and stiffness in your knee joints. You may also want to add onions to your diet. Onions contain quercetin, which is known for its anti-inflammatory properties.
In addition to eating anti-inflammatory foods, you should limit refined carbohydrates, such as white bread and pasta, from your diet because they can increase inflammation in your body.
6. Do Weight Training Exercises
Another way to keep your knees in good shape is to include weight training exercises in your workout routine. Performing lunges, squats, and other exercises with weights can strengthen your leg muscles so that they better support your knees. If you are new to weight training, you may want to work with a personal trainer in the beginning. He or she can show you how to use weights properly so that you don’t hurt yourself.
Knee problems can affect your quality of life, so it is crucial to treat your knees with the utmost care. If you have any other questions about knee pain, you may want to contact Pain Care Management, LLC.