Knee pain can stop you in your tracks, but these expert tips can help you maintain mobility and joint health.
8 Things Knee Doctors Say You Should Never, Ever Do
When it comes to preserving knee health, orthopedic surgeons know the cuidado practices that lead to long-term comfort and mobility. Here are crucial behaviors to avoid to keep your knees strong and functional.
Don’t Jump into High-Impact Exercise After Inactivity
Starting an intense workout regimen after a period of inactivity can be a recipe for injury. Dr. Eric Grossman, an orthopedic surgeon at NYU Langone Health, warns against going from “zero to 100.” If you are new to exercise, begin with low-impact activities. For instance, start with short, easy jogs on softer surfaces instead of attempting a marathon on concrete. Gradually increase your intensity to build your body’s tolerance to physical stress. Always give yourself time to acclimate to increased levels of activity, reducing the risk of injury significantly.
Never Ignore Pain
Pain serves as your body’s warning system. If you feel discomfort, especially sharp pain or swelling, consider it a sign to stop and seek medical evaluation. According to Dr. Struan Coleman from the Hospital for Special Surgery, knee pain can indicate underlying conditions like meniscus tears or ligament injuries (like ACL tears), and ignoring it could lead to worsening problems. Getting a proper diagnosis and treatment plan not only addresses your immediate discomfort but can also prevent further complications.
Always Warm Up Before Exercise
Before any physical activity, warming up with dynamic stretching is crucial. Dr. Shawn Anthony emphasizes that warming up increases blood flow to muscles, reducing injury risks. Beneficial dynamic stretches include lunges, jumping jacks, or even light jogging in place. These activities prepare your joints for the strains of your workout, promoting better overall knee health.
Don’t Neglect Nutrition for Joint Health
A well-balanced diet rich in antioxidants and vitamins is essential for joint health. Dr. Anthony states that maintaining a healthy weight helps reduce stress on knee joints that can exacerbate arthritis and knee pain. Consider consulting a nutrition specialist for tailored advice to ensure your dietary choices assist with nutrition joint health and overall wellness. Maintaining an ideal weight plays a significant role in effective arthritis management strategies as well.
Avoid Exercising Without Proper Form
Proper exercise form can’t be stressed enough when it comes to preventing injuries. According to Dr. Anthony, poor mechanics during workouts—especially weightlifting—are common causes of strains and tears. If you’re new to fitness, consult with a trainer who can help you practice proper techniques. This attention to detail can prevent both immediate and long-term injuries.
Don’t Kneel on Hard Surfaces Without Cushioning
Frequent kneeling without padding can stress the knee joints significantly. Dr. Leon E. Popovitz of New York Bone & Joint Specialists advises against lengthy periods of kneeling on hard surfaces as it can lead to joint degeneration. Using knee pads when kneeling can provide the necessary cushioning to protect your knee structures.
Avoid Sticking to One Type of Physical Activity
Repetitive activities can result in overuse injuries, making it crucial to mix up your exercise regimen. Engaging in various sports or workouts helps strengthen different muscle groups, benefiting overall joint health. Dr. Anthony points out the importance of including core-strengthening exercises, helping to support your knee joints further. This diversity not only keeps routines interesting but also minimizes injury risks.
Don’t Decrease Activity After an Arthritis Diagnosis
Experiencing knee pain due to arthritis often leads to decreased activity levels—a common misconception that can exacerbate muscle weakening around the knee. Dr. Coleman advocates for maintaining active routines to strengthen leg muscles, crucial for mitigating knee pain caused by early arthritis. Low-impact exercises like swimming, using a stationary bike, or the elliptical can keep you moving while protecting your joints.
Knee health is integral for maintaining mobility, especially as we age. By avoiding common pitfalls and embracing sound practices, you can significantly reduce your risk of injuries and painful conditions. Remember to consult with healthcare professionals or orthopedic surgeons for tailored advice and treatment plans to promote long-term knee health and well-being.