We Asked an Orthopaedist How to Keep Your Knees Healthy as You Age

From verywellhealth.com

By Stephanie Brown

Almost one in four adults over 40 has knee osteoarthritis, a common knee issue that occurs when cartilage in joints wears away from use. While you can't fully prevent knee osteoarthritis, we asked Steven Svoboda, MD, a board-certified orthopaedic surgeon at MedStar Washington Hospital Center, how you can keep your knees healthy as you age.

*This interview has been edited and condensed for clarity.

Q: I’ve always been active, but I’ve noticed my knees starting to hurt more as I get older. Why is this happening, and how would I know if this is just normal aging or something more serious?

Svoboda: A lot of things get attributed to aging, but knee pain isn't always part of normal aging. It isn't always related to a big injury, either. Sometimes it's from the subtle changes that occur when you're expecting more from your body than what it was built for.

Maybe you start to have knee pain after going all in on a new workout regimen. After a few months, you might notice some pain without necessarily having an injury. In those cases, it's likely related to overuse. Your body can adapt to what's expected of it, but you need to follow a plan and navigate this carefully.

Let's say you're inspired to start jogging and you want to run a 10K. It would be a good idea to see a physical therapist and ask them how to avoid getting anterior knee pain during your training. They can teach you exercises and stretches to help keep your knees healthy. You could also go to a strength and conditioning coach or personal trainer who understands how to ease you into a new workout routine without risking injuries.

Q: What are the best things I can do to protect my knees and keep them healthy as I age?

Svoboda: Don't injure your knees. If you have a significant ligament injury, like an ACL or a meniscus tear, your risk of arthritis goes up seven or eight times, according to some studies. So, it's not an insignificant thing to injure yourself.

It is important to stay active and seek out new things that expand your horizons. But make sure you are smart and thoughtful when starting a new activity, at any age. Don't cash in some of your body's resilience on an overuse injury. If some is good, more isn't always better.

Other factors that influence knee health include obesity and nicotine use. People with obesity and those who smoke are at risk for pain and arthritis in their knees. If you have concerns about weight management or smoking cessation, speak with your healthcare provider.

Q: Is it even important to worry about protecting my knees if they aren’t bothering me yet? Can’t I just get knee replacements as I get older?

Svoboda: At the right time, surgeries can make a bad case a lot better, but there are no quick fixes.

Knee replacements aren't that good, and they don't make your knee normal. Some studies estimate that 10%-20% of people who have knee replacements are dissatisfied. There's nothing worse than operating on someone who wants a quick fix, but ends up disappointed because they didn't have realistic expectations about the long recovery period.

If you can avoid things that are bad for you, that can pay off in the end. I said don't get injured, but I'm not saying don't play contact, collision sports. If you do play those sports, wear your braces, do the proper training, get strong, and learn your techniques really well.

https://www.verywellhealth.com/how-to-keep-your-knees-healthy-as-you-age-11945299