Often thought of as a “normal” part of aging, people commonly assume they’ll experience knee pain at some point in their lives and that they can’t do anything about it. This seems especially true if you’ve seen loved ones try to manage knee pain as they get older and start avoiding activities they previously enjoyed because of it.
Although it may feel like everyone is doomed to have bad knees in the future, many simple strategies can reduce existing minor or occasional knee pain and prevent more severe problems down the line. Implementing a few key steps can help you improve or maintain your current lifestyle {internal link} as you age, and who doesn’t want that?
What Causes Knee Pain?
As one of the most complex joints in the body, knee pain can occur for numerous reasons, from injuries to arthritis and other systemic health conditions. Even if the pain started after an injury, the actual origin of pain can differ depending upon which parts of your knee were damaged when you dusted off your old skateboard and found out you’re pretty rusty the hard way.
Some common causes of knee pain include:
- Osteoarthritis or rheumatoid arthritis
- Tendonitis
- Sprained or strained ligaments
- Cartilage tears
- Fractures
- Dislocation
Pinpointing the cause of your knee pain is key in helping you and your healthcare provider {internal link} determine next steps to heal your current knee issues and prevent more in the future.
If you don’t yet struggle with knee pain, or you’re just starting to feel a few more aches and pains than you used to, learn about five easy tips to preserve your knee health in the long term below.
1. Shifting to a Knee-Friendly Exercise Routine
You’ve heard it before: physical activity provides the body and mind with countless benefits. When it comes to keeping your knees healthy, regular exercise can help the muscles around your knees get stronger to better support and stabilize the joint. It also prompts your body to produce more synovial fluid, which lubricates and supplies nutrients to your joints. Adequate lubrication from synovial fluid in your joints reduces friction and keeps movement comfortable.
The CDC currently recommends that most adults get at least 150 minutes of moderate exercise per week, or 75 minutes of vigorous activity per week, including at least 2 days per week of muscle-strengthening exercises. If you already hit or exceed these recommendations most weeks and don’t feel much knee pain, you can and should continue your exercise routine to help maintain your knee health.
If you meet these exercise goals, but you feel some pain and stiffness in your knees, your routine may need some adjustments. Performing high-impact exercises, like running long distances on hard concrete, too often can put a strain on knee joints, especially as you get older.
You may not have to stop high-impact exercises completely, but shifting to low-impact exercises on occasion can help reduce some of the discomfort you feel in your knees. Low-impact exercises also don’t mean boring exercises, by the way. Some fun low-impact activities include:
- Swimming
- Walking
- Biking
- Using the elliptical machine
- Rowing
- Yoga
- Kayaking
- Tai Chi
- Light dancing
- Golfing
- Rollerblading
- Pilates
- TRX
Alternating between high-impact and low-impact exercise days can not only prevent boredom from doing the same type of physical activity all the time, but it can give your knees a much-needed break while you still get all the benefits physical activity provides.
If you don’t yet meet the outlined exercise guidelines each week, you can start to gain a whole lot of benefits by incorporating more physical activity into your days, little by little. When just starting out on increasing activity levels, be sure to work with a healthcare provider {internal link} to create a safe plan that won’t lead to further injuries or worsen other health conditions.
A knee-friendly exercise routine also includes rest days, especially if you feel increased pain or fatigue. Exercise is important for knee health, but so is rest!
2. Using Proper Form When Exercising
While regular physical activity is encouraged for knee health, using improper technique while doing so can cause more harm than good. Activities like weight lifting, running, yoga, and others can lead to muscle strains or sprains, bone fractures, and other injuries that can impact your everyday activities and set you back on your fitness journey.
Even if you’ve engaged in your preferred physical activity for years, it may be helpful to schedule time with a physical therapist or athletic trainer {internal link} who can ensure that your form is still up to par. They can also help you determine the appropriate amount of weight to lift or develop a routine that avoids overusing certain muscle groups and neglecting others.
Proper form also includes warmups. It’s tempting to skip warming up before exercising, but cold muscles have a higher risk of injury than warm ones. Taking five minutes to walk briskly or get on an exercise bike before starting your workout is worth it.
3. Stretching Key Muscle Groups that Impact the Knees
Tired of hearing about exercise and knee health? Just one more thing: routinely stretching key muscle groups can work wonders on stiff knees and prevent more pain.
Some types of knee pain arise when surrounding muscles are tight and unable to properly support the knees. When combined with strength training, stretching areas like your quadriceps, hamstrings, hip flexors, glutes, and calves can allow those muscles to better support your knees and reduce pain. Aim to spend a few minutes each day gently stretching these muscle groups.
You can also use a foam roller to relieve tight muscles, but foam rolling can be quite painful when you first begin to use it. If you are interested in giving it a try, consult a physical therapist or athletic trainer {internal link} for instructions on how to properly foam roll for knee pain.
4. Choosing Proper Shoes for Knee Health
Your shoes serve as a connecting point between you and the earth any time you lace them up and step outside. Shoes take quite a pounding day-after-day, and it’s their job to provide the support we need to prevent leg, knee, and back pain.
Shoes like high-heels, clogs, flip-flops, and foot gloves do not usually provide enough support for your feet, and they can often exacerbate knee and hip pain. Athletic shoes may seem like a more obvious choice, but some styles of sneakers and tennis shoes are more supportive than others. Check out this guide on the Arthritis Foundation about choosing the right shoes for arthritis. Even though knee pain may not be caused by arthritis, this guide still provides excellent advice about finding the right shoe for you and your needs.
5. Talking to a Healthcare Provider about Knee Pain
Although following the above steps may help reduce existing knee pain and preserve knee health in the long term, knee pain that sticks around and impacts your daily life indicates it’s time to talk to a healthcare provider.
We get it: taking time out of your busy schedule to address knee pain might not be number one on your list of preferred activities. Addressing your knee pain with a qualified health professional, however, can fast-track pain relief and keep your mobility on track for years to come.
If you struggle with knee pain, or you worry about your long-term knee health, our providers at {company} will listen to your concerns and work with you to develop long-term solutions for your knee pain. Our physical therapists and athletic trainers have decades of combined experience with helping people like you feel better and maintain your quality of life.
If you’d like to learn more about who we are and what we can do for you, please contact us {internal link} today!
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