Ways & How

How to Prevent Arthritis in the Knees

How to Prevent Arthritis in the Knees

Growing older puts anyone at risk of developing arthritis in the knees; even the young can develop it. The resulting inflammation at this crucial joint can render everyday activities like walking painful and less enjoyable. Since it cannot be cured, the best course of action is to adopt ways on how to prevent arthritis in the knees.

  1. Be physically active. Both cardiovascular and light strength training exercises can maintain muscle strength and joint flexibility. Low impact aerobic exercises not only help you lose weight but also place less stress on your knees. They include swimming, biking, and elliptical training. As for muscle building exercises, you can do squats, lunges, step ups, leg presses, and Pilates.

  2. Protect your joints. Minimize the trauma or pressure that your knees experience, especially when working out. Engage in low impact exercises, such as the ones mentioned above, and avoid explosive exercises like jumping jacks. Make sure to wear high quality, supportive, and properly fitting footwear whenever you walk or exercise.

    In fact, shoes that do not fit well can lead to the development of gait distortion. If possible, exercise on asphalt or natural ground rather than concrete. Consider yoga exercises or simple stretching, as they release the tension in muscles around the joints and improve your range of motion.

  3. Eat a healthy diet. Avoid foods high in saturated fat, and instead eat lean meats, low-fat dairy products, whole grains, fruits, and vegetables. In particular, try to incorporate richly colored fruits and berries, also known as super fruits, into your diet. They contain high level of antioxidants that help lower the risk of heart disease, cancer, and osteoarthritis. Additionally, make sure you get the recommended amounts of calcium, vitamin C, and vitamin D to strengthen your bones and joints. Drinking a lot of water also helps your cartilage, which acts as shock absorbers. Cut down on acidic foods and drinks, such as refined juices, soda, and sweetened teas and coffees, as they can cause inflammation.

  4. Treat injuries properly. Even small injuries, such as ankle sprains, can lead to arthritis in nearby joints later on. Always give your joints the necessary time to heal regardless of the severity. In case of serious injuries, work with a physical therapist to get your joints back to tip-top shape. To decrease the risk of injuries, warm up and stretch properly before starting any workout, do not push yourself too hard, and wear the appropriate protective gear, such as knee pads, if you need to kneel.

  5. Reduce repetitive motions. Some daily activities require harmful repetitive motions, which might lead to micro trauma in the surrounding joint tissues and lead to the development of osteoarthritis. Always pay attention to your body mechanics, such as your posture and form when exercising. Additionally, avoid sitting for long periods as it stresses the joints of the spine. Try to stand up for a little bit at least every 30 minutes, especially if you work at a desk job.

  6. Quit smoking and drinking. Both these vices weaken bone health and structure and decrease vitamin absorption in the bones. In fact, arthritic patients who quit reported improvement in their joint problems.

All in all, the overarching secret on how to prevent arthritis in the knees involves leading an active life and eating healthy foods. Of course, you can indulge and relax every now and then, but cultivating a healthy lifestyle means you reap its many benefits, including lowering your risk of developing arthritis


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