Keeping Your Knees Healthy
Workouts curtailed by burgeoning knee pain? Pouring your heart and soul into a healthy exercise regimen only to find you end up sore, limping and then maybe avoiding your routine entirely? Experts say the way we stand, run and even walk can have serious impact on our knees. So how do we maintain the largest and one of the most complex joints in the human body?
As professional athletes, four-day-a-week step or spin class enthusiasts, or someone who simply enjoys the occasional stroll around the neighborhood, our knees are a critical component of mobility. But it generally isn’t until we injure one of them that we begin to understand their significance.
In fact knee replacement surgery was the 14th most common inpatient procedure just a few years ago, with an estimated 4.5 million Americans currently living with one total knee replacement. According to the AARP, individuals opting for knee replacement are getting younger and younger, 40s and 50s, citing active lifestyles with the same level of activity first undertaken in their 20s, so their joint cartilage may be broken down. Statistics for arthroscopic repair of injuries such as ACLs and torn meniscuses – once the currency of accomplished athletes but now common among all age groups in our efforts to get healthy – are decidedly on the rise. So what can you do to protect and preserve this pivotal part of your anatomy?
A weighty issue
According to orthopedic surgeons, knee pain improves or even disappears in a large number of cases when the patient loses weight. Every extra pound you are overweight puts four pounds of pressure on your knees, and diet is the simplest place to start relieving that pain.
Time to align
Without proper alignment, muscles, joints, and ligaments can wear down unevenly – much in the way improperly aligned tires do. A physical therapist or chiropractor can assess you in this regard, but in the meantime take note of your back as you stand, walk, and run. It should be straight, not slumped or angled. Your head should be directly over your body – not jutting out. Knees should be slightly bent (not locked), with tight abdominals. Weight should be evenly distributed between your legs and feet.
Change it up
Sports medicine practitioners believe that repeated stress on muscles and joints contributes to a breakdown in or loosening of cartilage, leading to injury and arthritis (osteoarthritis is the leading cause of knee replacement surgery). The best bet is to pay attention to your body. If you feel pain during or after exercise, chores, etc., taking a break from them may do the trick.
If not, switching to other activities that do not impact the joint in the same way are probably the answer (it is recommended to see your doctor if pain persists beyond a couple of weeks). Yoga, tai chi, cycling (make sure the seat is high enough so that your knee straightens out when the pedal is lowest), and swimming are considered optimal forms of low-impact exercise that increase circulation, improve range of motion and build up muscles that surround the knee joint. Additionally, strenthening less obvious muscles including the hip flexors (attach to the hip and indirectly to the knees) and psoas (wraps around abdomen to connect spine and thigh bone) through squats and lunges can help take the pressure off knees.
Tread lightly
Sure, we’re all in a hurry, but bounding up the stairs can put undue stress and strain on your knees – as much as 600 pounds for a 150-pound person. Take your time and hold the railing to help distribute your weight and provide support.
If the shoe fits
We’re all put together differently. In plain language, flat feet, high or fallen arches, bowed legs, knock knees, pigeon toes and more inform how we stand and walk and how much pressure the knees must incur. High or worn heels, pointy toes and worn soles all contribute to knee imbalance and strain. Experts recommend consulting with a specialty store where salespeople are trained to fit you properly for at least one pair of shoes.
Sources:
http://www.health.com/health/gallery/0,,20600281,00.html
http://www.healthline.com/health/total-knee-replacement-surgery/outcomes-statistics-success-rate#2
http://ushcgshots.com/articles/fabulous-foot-health/
http://www.mensjournal.com/magazine/how-to-save-your-knees-20121206
