How to Avoid Knee Problems
Knee problems can be very painful and debilitating. Sometimes a twist or bend of the knee will lead to soreness. A fall can cause an injury with lifelong implications. Inherited diseases, such as various forms of arthritis, have the potential to cause knee problems. Knee-replacement surgery, if not covered by health insurance, is costly. However, there are things you can do to help prevent knee problems.
Instructions
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Maintain a good body weight to alleviate stress on your knees. A 2005 study by Wake Forest University showed the loss of 1 lb. reduced the walking force load (or stress) on the knees by 4 lbs.
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Exercise, combined with a proper warmup, strengthens the muscles in the knees and surrounding area, preventing or reducing problems. Walking (not running) and bicycling are excellent forms of exercise.
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Carrying heavy objects can put undue stress on the knee joint. Pay attention to weight limits and get help before carrying heavy objects.
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Buy a good pair of walking shoes. Keep your weight balanced evenly on both feet as you stride. An improper gait puts extra pressure on one knee, potentially creating pain or the misalignment of the knee joint.
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Wrap your knees occasionally when running or performing strenuous activities. Using wraps too often, though, may not allow the muscles in the knee area to strengthen. Weak muscles can cause pain and injury.
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Eat foods rich in Vitamin C and Vitamin D. Research has shown that Vitamin C helps increase the body's production of collagen (a glue-like substance which strengthens muscles and blood vessels). Oranges, orange juice, bell peppers, kiwi, Brussels sprouts and strawberries contain Vitamin C. Milk, cheese and other dairy products contain good amounts of Vitamin D.
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Tips & Warnings
If you suspect you have arthritis (or osteoarthritis) in your knees, check with a physician to determine the extent of the arthritis.
Before beginning an extensive weight-loss program, check with your physician.
