From restless.co.uk
The knees are the largest joint in the body and we rely on them for pretty much any form of movement – such as when walking, running, jumping, and climbing. This means that – alongside other factors like ageing, injury, weight gain, genetics, and osteoarthritis – it’s not unusual for knees to undergo a certain amount of wear and tear over the years.
While knee pain and stiffness can become more common as we age, it doesn’t have to be inevitable – and the good news is that there are things you can do to help keep your knees as healthy as possible.
Here, we’ll be covering eight ways to protect and care for your knees, which we hope you’ll find useful.
How do our knees change with age?
With each step we take, our knees fight against gravity and absorb pressure. People of any age can experience knee pain, but mature adults are generally more at risk.
This is because knee cartilage gradually breaks down over time, which can make muscles and ligaments weaker. Together, these factors can increase the risk of knee injury, pain, and/or swelling.
What other factors can affect knee health?
As well as ageing, there are a number of other factors that can impact our knee health.
This includes genetics, activity level, and previous knee injuries like bursitis, tendinitis, and fractures. Even if an injury occurred a long time ago, damage to the bones, joints, muscles, and ligaments can remain.
Some of the most common knee problems and symptoms include pain, swelling, redness, stiffness, weakness, popping or crunching sounds with movement, and an inability to fully straighten the knee.
According to the NHS, a type of knee pain called patellofemoral pain syndrome (also known as runner’s knee) is one of the most common conditions. It occurs when the knee cap rubs against the thigh bone during movement – and is thought to affect around a quarter of all adults at some stage. It’s usually caused by overuse of the leg.
Knee pain can also be an issue for those with osteoarthritis because the condition is associated with deterioration of the cartilage in the knee joint.
8 ways to keep your knees healthy
So now we know some of the most common causes and types of knee problems, what can you do to boost your knee health?
We’ll cover some ideas below…
1. Maintain a healthy weight
Being overweight increases the load and, therefore, the pressure placed on our knees. Not only can this add stress to the joint, but it also has the potential to speed up the breakdown of cartilage.
In fact, research estimates that a force of nearly three to six times a person’s body weight is placed on the knee while walking. This means that being only 4.5kg overweight can increase pressure on the knee by between 13-27kg each step.
According to experts, this makes overweight women nearly four times more likely to develop knee osteoarthritis, and overweight men five times more likely.
If you’re looking to lose weight in a healthy way, you’ll find plenty of tips in the diet and nutrition section of our website. This includes guides on popular diets like the DASH, volumetrics, and Mediterranean diets, and articles such as 10 tips for healthy eating out and 15 quick and easy diet swaps for a healthier lifestyle.
2. Add some low-impact exercise to your routine
It can be tempting to avoid exercising if you’re struggling with knee pain. But research has shown that this can be counterproductive.
Studies have found that certain types of exercise are beneficial for maintaining healthy joint function, reducing knee pain, and improving strength and range of motion in the knees.
Low-impact exercises are a good option for anyone wanting to stay active without putting too much pressure on their joints.
Some examples of low-impact exercise include rowing, swimming, yoga, Pilates, and walking netball or football. For more ideas, check out our articles; 15 low-impact exercises and 7 low-impact exercises you can do at home.
3. Work on strengthening the muscles around your knees
Strengthening the muscles that surround your knee joint can be extremely beneficial for knee health.
This is because having stronger muscles reduces the amount of pressure and strain placed on the knees. Ultimately, the stronger your legs are, the more they can help to cushion your knees during movement.
Some of the most beneficial areas to work on your strength for knee health include the outer, middle, and inner thigh muscles – and resistance training is a useful way to do so.
You can build strength both at home or in the gym – and with minimal equipment. For more information on how to get started, check out our article, The importance of building strength and balance in your 50s and 60s, or have a read of our guide to joining the gym.
4. Improve your posture
Having good posture is all about having your spine in neutral alignment. When your spine’s in alignment, the rest of your body follows.
Good posture puts us in a better position to improve flexibility and build strength and balance – all of which can have a significant impact on the amount of stress placed on joints. Research has also found that good posture is important for keeping joints lubricated, which helps to prevent stiffness and pain.
If you’d like to get started, why not give some of these 5 exercises to help improve your posture a go?
5. Eat a joint-friendly diet
Diet can be a powerful tool when it comes to knee health.
Various nutrients – including vitamins A, C, D, and K, calcium, and omega-3 fatty acids – have been found to be particularly beneficial for joints. Examples of foods that are rich in these nutrients include fatty fish, walnuts, ginger, broccoli, spinach, and olive oil.
For example, studies have shown that broccoli’s vitamin C content is also important for protecting and creating cartilage – which is essential for allowing bones to glide over one another smoothly.
Research has also revealed that people who eat higher amounts of omega-3 fatty acids are less likely to develop rheumatoid arthritis – a condition that commonly affects the knees on both sides.
Meanwhile, alcohol, added sugars, red meat, refined carbohydrates, and processed, fried, or high-fat foods have all been found to have a negative effect on knee health. For example, studies have found that eating too much processed and red meat can increase inflammation in joints and cause pain and stiffness.
For more information on how to tailor your diet to boost knee health, check out our article; 10 best foods for healthy joints and which to avoid.
6. Stretch regularly
Very few of us take the time to stretch regularly until we’re already in pain. But there are many benefits to making stretching part of your daily routine.
Stretching the muscles that support your knees helps to improve mobility across the entire joint. According to research, stretching can improve overall knee health and help prevent common types of knee pain from developing.
Experts recommend focusing on stretching your quadriceps, hamstrings, hips, glutes, and core. For tips and ideas on how to add stretching to your routine, Very Well Fit has a useful list of 10 essential stretches for the knee.
Note: Many people assume it’s best to stretch before exercising, but it’s important to warm up slowly first. This will help to increase blood flow to the muscles and reduce the risk of injury.
7. Invest in the right shoes
Wearing shoes that are flimsy and unsupportive can put unnecessary strain on your knees.
Running and athletic shoes designed to provide joints with cushioning and support and keep your feet in alignment are generally good options for knee health. However, there are several things to look out for, as recent research has suggested that not all specialist sports shoes deliver what they promise.
For example, this study found that patients with knee osteoarthritis experienced no difference in levels of knee pain between walking in regular trainers and enhanced athletic shoes.
As a general rule of thumb, experts advise wearing shoes that are flexible and bendable. This is because shoes that are too stiff or hard can restrict the foot’s range of motion. As this study found, when 16 people with knee osteoarthritis wore specially made mobility shoes that mimicked walking barefoot, their walking style changed in a way that improved load on the knee – even when the shoes were no longer worn.
On the other hand, shoes to avoid wearing for knee health include stilettos and other high heels. This study found that high heels place 23% more pressure on your knees than being barefoot. Other dress shoes with slightly elevated heels (such as pumps) have been found to place 14% more strain on your feet and are advised to be worn in moderation.
That being said, it’s always worth getting an expert opinion as everyone will have slightly different needs. This is particularly true if you suffer from any other compounding issues like plantar fasciitis, wide feet, back pain, or flat feet.
8. If necessary, wear a knee brace when exercising
Wearing a knee brace can be a useful tool for protecting your knees during exercise because it helps to take a large amount of weight off of the joint.
A good knee brace should provide a certain amount of compression and improve blood flow around the knee. Better blood flow helps to make sure that the synovial membrane in the knee receives a steady supply of oxygen, nutrients, and synovial fluid – which is important for keeping the knee joint lubricated during movement.
Wearing a knee brace can be particularly beneficial for those who play sports that involve a lot of movement. This is because quick movements the body isn’t ready for can increase the risk of knee injury; for example, lunging forwards to hit a quick return in tennis. Wearing a knee brace can provide valuable support during sports and increase the overall impact that your knees can withstand.
There are a number of different types of knee brace and finding the right one for you will depend on a couple of factors, such as what sort of support you need and how long you plan to wear it for. For guidance on what to look out for when choosing a knee brace, check out this article from Expert Reviews.
Note: It’s important not to wear a knee brace for unnecessarily long periods of time because it can cause other issues, like skin irritation. It’s also worth speaking to your GP if you’re not sure which type of knee brace is right for you, or if you’re unsure whether you should wear one.
Final thoughts…
Our knees are the largest joint in the body and are responsible for almost all of our movement – so it’s important to prioritise our knee health.
While knee issues are fairly common, the good news is that making simple changes, such as wearing supportive shoes, improving your posture, and making little diet swaps, can make all the difference.
For further reading, head over to the general health section of our website. Here, you’ll find information on everything from longevity and immune health to important health checks.
