Knee replacement surgeries in 2030 are projected to grow by 673%, leading to a whopping 3.5 million procedures per year, according to the American Academy of Orthopedic Surgeons. Think of your knees in the years to come: will you be one of those knee replacement patients?
Whether your age is 20 or 70, now is the time to take better care of your knees. Here are some helpful tips to keep from going under the knife.
Important knee facts
The largest of all human joints, the knee is also one of the most susceptible joints for injury. Women have a higher risk, especially those active both with exercise and everyday activities such as housework, playing with grandchildren and a busy lifestyle.
Knee injuries occur basically two ways: macro trauma and overuse injuries. Usually the result of twisting or turning, a macro trauma involves a tear in a tendon or cartilage. Falling or playing sports, running or even having an accident at home, or in the car, are frequent causes for macro trauma. And, just as the name implies, overuse of your knees results in injuries that can be as significant as a macro trauma.
The good news is that your knees’ health can be improved, and injuries prevented, by knowing how to take care of them.
Do’s for healthy knees
Weight matters
Every extra pound of body weight adds four pounds of pressure on the knees. Think how five pounds of weight loss will benefit your knees. I am always ready to get those extra holiday pounds off, as I feel better in my knees and back immediately. Ask your doctor what a healthy weight is for you and suggestions on how to get to it.
Exercise properly
Exercise is critical for healthy knees, as strong quads stabilize the knee while strong hips, gluten and core muscles hold the hip and knee in alignment. A good exercise plan includes warm-ups, muscle building, cool-downs and regular stretching.
Think about total body conditioning. The knee relies on the feet, lower legs, thighs, hips, lower back, core and even the arms to work in a balanced manner. Low-impact activities such as walking, swimming, biking, yoga, tai chi, pilates and strength training are especially good.
Strong abs and back muscles improve balance working to lower the chances of injury from a fall. Strengthen leg muscles as part of a total plan to reduce knee pain.
Don’ts for knee health
Pain is a message
Don’t ignore or exercise through pain. Apply ice and rest the joint. Arrange to see your doctor if the pain persists more than 48 hours.
Think safety first
Wear braces or padding appropriate for the activity. Inline skating and contact sports have good pad systems available at the local sporting goods store. Using a knee brace periodically can do the trick for tennis or golf.
Movement reduces stiffness. so stay in motion. Take breaks from your desk. Change positions often while reading, watching TV or working. Stay in motion to keep your range of motion.
Know your limits
Don’t exercise or work beyond healthy limits. Exercise soreness is normal following a workout, but any discomfort beyond 48 hours means that some part of the workout was too demanding. Use that information as a message and back off next time. Don’t quit, just dial it down some. Take time to build up. Continue to build strength, flexibility and balance with each workout.
Consider joint health when carrying a load or lifting. Make multiple trips if necessary to keep those knees and back healthy. Taking deliberate precautions reduces the likelihood of painful or debilitating injury. Stay healthy now to avoid knee replacement down the road.
Jennifer E. Closshey, Ph.D., is a doctor of integrative health and YMCA yoga instructor in Plant City. Contact her at JenniferClosshey@gmail.com.