There are several potential causes of knee damage, but excess weight is a major one that often leads to chronic knee problems. Knees take a lot of abuse when you’re overweight, and it might speed up their degeneration and increase your vulnerability to injuries.
Preserve a Healthy Weight and Eat Well to Reduce The Risk of Knee Injury.
In addition, there are several foods that may reduce arthritis-related joint pain because of the anti-inflammatory qualities they possess. If you already have knee arthritis, eating foods like avocados, almonds, berries, salmon, and tuna may help reduce inflammation and pain.
To help your knees, aim to exercise them daily for 20-30 minutes. Follow these guidelines when working out to keep your knees in good shape and reduce your chance of injury:
Relax and Get Warmed Up.
No matter what type of physical activity you choose, it is essential to warm up your muscles and joints first. For at least 30 seconds, keep each stretch going while breathing deeply. When you exercise while your muscles are stiff, you risk injuring yourself or making an existing condition worse.
Heat it Up
Applying a hot towel or other heat compress to your knees before your warmups might help alleviate any discomfort or stiffness you may be experiencing. After receiving a heat treatment, you’ll feel more limber and eager to exercise because the blood flow to your knees will have been stimulated.
Maintain a Routine of Weight Lifting.
Perform exercises like straight leg lifts and hamstring curls on a regular basis to strengthen the muscles that support your knee. Your muscles’ ability to shield your knee joint improves in proportion to their strength and support.
Opt for a Wide Range of Exercises
Knee injuries are more likely to occur when people repeatedly perform the same workouts. It’s crucial to incorporate a wide range of exercises that work different muscle groups. Overuse of the knee joints, which can contribute to joint degeneration in the long run, can be avoided by alternating your workouts.
If your Knees are Bothering You, Maybe you could Try These
Consider activities that are easier on the knees, such as cycling or cross-country skiing, if jogging or aggressive sports are aggravating your knee pain. Doing these won’t put undue pressure on your knees but will still get your heart rate up. Swimming and other forms of water training are great ways to get in shape without putting unnecessary stress on the knees.
Put on Proper Footwear.
To keep your joints healthy, it’s important to invest in a good pair of supportive shoes. Pick a pair of shoes that can keep your feet supported and stable as you work out. Making sure the shoe fits right is also important for avoiding accidents.
Avoid Numbing the Hurt
Don’t ignore even a slight discomfort in your knee if you feel it while exercising. Put some ice on your knee and take a break. Using cold therapy helps alleviate pain and other symptoms caused by inflammation.
Consult Dr. Nassiri at Westside Pain Specialists if, despite taking all precautions, you still experience knee pain during exercise. He is qualified to assess the source of your discomfort and prescribe appropriate treatment to get you back in action quickly. You can either give us a phone or use this online booking system to set up an appointment.