Ways to make your knees stronger. Make them Age proof
Knees absorb a huge amount of pressure with every step — typically one-and-a-half times of the body weight. That pressure, plus regular wear and tear, takes a toll over time. Muscles and ligaments get weaker.
The knee's two shock absorbers -
- Pads of cartilage called Menisci — start to deteriorate.
- Articular Cartilage protecting the ends of the leg bones where they meet at the knee.
When the cartilage is gone, the bones rub against each other, and you end up with pain, stiffness, and swelling.
Also If you have a family history of osteoarthritis, if you're overweight, or if you've had some knee injuries, you may be more prone to this deterioration.
Building up the defense
Employ some of the following strategies; you can help keep your knees as young as you feel.
- Lose Weight
Losing weight relieves pressure and pain on the joints. If you're overweight, each additional kilo you carry translates to another 2 kilo of pressure on the joints. Getting your body mass index [BMI] to a healthy range will make your knees feel better. BMI is a measure that takes into account both your height and weight.
- Healthy sleep helps reduce knee pain
Inability to have proper sleep (Insomnia) has been linked to higher sensitivity to pain.
Painful knees and sleeplessness often go hand in hand, but a form of counseling called cognitive behavioral therapy (CBT) can help with both problems, according to a study in Arthritis and Rheumatology.
CBT for insomnia targets attitudes and behaviors that contribute to sleeplessness. Gradually it helps people to adopt healthier ways of thinking about sleep as well as habits that promote restful slumber.
In this study, the CBT group woke up less often after falling asleep, confirmed by sleep diaries and electronic monitoring of their sleep patterns. They also said their knee pain was less bothersome. So build up the defense against the aging knee with proper sleep.
Also Read- Preventive Measures For Knee
- Position of knee
Standing on a hard surface or squatting for a long period (while gardening, for example) can contribute towards knee problems. Squatting can irritate the soft cartilage meniscus of the knee. Also avoid long periods of time with your knees bent deeply.
- Use Supportive products
Instead, wear cushioned shoes or gel inserts if you have a job or hobby that involves standing on hard surfaces, and use a low stool to sit on while gardening.
Right shoes or insoles help decrease the pressure put on the knees. So make sure to pick the right shoe for walking or running.
We have handpicked few of the comfortable shoes available on various ecommerce platforms like Amazon & Flipkart for you to choose easily.
- Knee pads
Knee Pads also play a good support and acts like an added protective layer. The knee has little protection on its own, with only a thin layer of skin and muscle over the kneecap, or patella. Using Knee pad can help in avoid injury and also offer support to knees, reducing the chance of overextending the knees or having the knee collapse.
Avoid high-impact activities such as jogging and aerobics classes that involve jumping. Go for non-impact exercises, such as indoor or outdoor cycling or using an elliptical trainer.