Sudden slumps, the tendency to wobble, and difficulty in movements! If you identify with any of these symptoms, then you possibly suffer from knee pain. Now the question arises of how to prevent knee pain in old age.
Knee pain is often seen as an accomplice to people of older age. This is due to the wear and tear of the knee joints or osteoarthritis. Osteoarthritis is a type of knee pain that occurs when the cushioning of the cartilage rips off. It delineates the knee bones to rub over each other, causing swelling and stiffening.
Our lifestyle involves indulging in basic daily practices like walking, jumping, sitting cross-legged, and much more that bring our knees to work. In cases like these, it becomes necessary to understand what can result in its hampering apart from the usual tear and wear.
One of the causes of knee pain in the elderly causes could be gaining too much weight, as it can put a lot of pressure on the knee joints. The situation becomes worse when accompanied by weak or inflexible muscles. Injuries to the knee, when left untreated, may grow into taking the shape of Osteoarthritis.
If you don’t want to face such problems in the future, follow the 7 tips mentioned below.
7 Ways to Prevent Knee Pain in Old Age
Below are a few lifestyle changes that can help you understand how to prevent knee pain in old age.
1. Eat an Anti-inflammatory Diet
Inflammation is both a cause and symptom of osteoarthritis.
An anti-inflammatory diet is rich in omega-3 fatty acids, fruits and vegetables, nuts, whole grains, and healthy fats.
In addition to preventing knee damage, an anti-inflammatory diet keeps your weight in check.
2. Try Supplements
Many people take a healthy resort by opting for supplements to manage and maintain their knee joint cartilage.
Talking of the most effective ones – green tea, omega – 3, glucosamine, and chondroitin are some that register their marks well in terms of bringing quicker relief. Curcumin, an active ingredient of turmeric, is also known to ease knee pain as it has anti-inflammatory properties.
3. Maintain a Healthy Weight
Excessive weight can result in inflammation and greater stress on the knees.
Studies reveal that there’s a reduction of four pounds in the total load exerted on the knee for every pound lost.
Setting sustainable and achievable goals and keeping track of your caloric intake will help you on your weight loss journey.
4. Use Targeted Exercises To Build Muscle
Knee pain is no reason for you to withdraw from physical activity. Rather, indulging in the right exercise regimen can help you in the long run.
Problems like stiffening of knee muscles can easily get worse if left stationery for too long. Hence, we highly advise regular stretching and strengthening exercises.
Make sure to consult your doctor before beginning a new exercise routine. Working methodically towards strengthening your hamstrings, hips, quadriceps, and glutes can significantly assist your knee joints.
5. Wear Proper Shoes
Yes, you heard that right! Believe it or not, wearing the right pair of shoes can make a big difference.
Reports reveal wearing the wrong size or uncomfortable footwear is one of the most prominent causes of knee pain for elderly folks.
An ill-fitted pair of shoes can result in an unnatural bending of your feet, causing various foot problems. This also affects your entire body, including your knees, back, and hips, in the longer run.
We highly recommend going for shoes with cushioning, good soles, and shorter heels as they reduce the chances of discomfort and knee pain.
6. Choose Low Impact Exercises
Those suffering from arthritic pain can benefit from regularly exercising. Low-impact exercises include brisk walking, biking, swimming, and water walking.
Nobody can deny the numerous benefits that biking has got to offer. It gets the body moving, thereby extending greater mobility than walking.
Water walking is another excellent low-impact exercise known to be more helpful as the buoyancy of water mitigates pain for those who find normal walking painful.
7. Stay Active Everyday
Staying active when suffering from conditions like osteoarthritis becomes all the more essential. While many may think working out could make them feel exhausted, it builds strength and gives them the energy to get through the whole day.
Begin your warm-up with gentle movements. Compressing your joints with ice after work that may cause swelling is one of the most effective home remedies for knee pain in old age.
You can even opt for yoga, which will help you to improve your posture, balance, and flexibility.
The key is to take it slow and easy and not throw yourself out.
Now that you have the complete guide to preventing knee pain in old age, your can practice these tips and avoid knee problems in the future. Begin your journey to treating your osteoarthritis today by incorporating these healthy lifestyle changes into your routine.
For medical assistance, reach out to our experts at Ayu Health today.
If you need additional resources or would like to speak with a professional, feel free to contact us right away at +91 636-610-0800 or book an appointment on our website. Our expert team is here to assist and support you every step of the way.
Our Hospital Locations
About the Author
Dr. Manjunath Kumar K.
He is an orthopedic surgeon currently practicing at Mallige Medical Center, Bangalore. A highly qualified doctor, he has completed his MBBS from Bangalore Medical College and MS in Orthopedics from KIMS, Hubli. further higher surgical training was from England, Birmingham. His post-graduate degree from the royal college of Edinburgh and the Royal College of Ireland. He also has vast experience in treating Unilateral Total Knee Replacement, Bilateral Total, Knee Replacement, Total Hip Replacement Surgery, and ACL Tear