A knee surgeon has revealed two things you should always remember if you want healthy joints – and the best way to prevent pain.
The Australian Institute of Health and Welfare revealed that more than two million Australians suffer from osteoarthritis, a degenerative joint disease, and millions more complain of daily knee pain.
Dr. Eric Grossman, an orthopedic surgeon at NYU Langone Health, said the one mistake people always make is exercising too quickly.
The surgeon told me HuffPost that easing up on high-intensity workouts instead of going from ‘zero to 100’ – for example, starting with short jogs.
Dr. Shawn Anthony, associate chief of sports medicine at Mount Sinai Health System, emphasized the importance of changing your exercise routine, as this may not be contributing to the main cause of problems.
The Australian Institute of Health revealed that 2 million Aussies suffer from osteoarthritis
‘Never underestimate the importance of playing multiple different sports or rotating exercises and activities. Overuse injuries are the number one reason for knee problems,” he says.
‘Practicing multiple different sports or different exercise routines has been proven to reduce the risk of injury with repetitive use.’
With any form of activity, Dr. Leon E. Popovitz, co-founder of New York Bone & Joint Specialists, always cover your knees if you must kneel.
“It is wise to avoid kneeling frequently and for long periods of time without any cushioning,” he said. ‘The key to healthy knees – or any joints for that matter – is preserving and protecting the structures we were born with. The cartilage cushion in particular is very sensitive and essential for maintenance.’
While there may be several instances where you may need to put pressure on your knees, you should always keep a pillow handy for extra support.
Padding your knees while doing yoga and stretching exercises, or even household activities like gardening, is recommended by professionals.
Doctors recommend that you use knee pads while kneeling to protect your joints
What exercises can I do to strengthen my knees?
Joy Puleo, a certified Pilates teacher, also revealed that strength training can help support your knee muscles.
Professionals emphasize the importance of balancing your strength between your thigh muscles, focusing on your quadriceps and hamstrings, and keeping your glutes strong and flexible.
Strengthening the quadriceps
While sitting, tighten the muscles around your kneecap.
Concentrate on tightening the muscle on the inside and slightly above the kneecap.
Hold them in that position for five to ten seconds and then relax. Do this ten to forty times a day.
Strengthening the hamstrings
With your knee slightly bent, place your heel over the edge of a chair or table.
Tighten your muscles at the back of your thigh.
Hold the muscle tight for five to ten seconds and relax. Do this ten to forty times a day.
Bend the knee
Lie on your stomach, lift your heel and bend your knee as far as comfortably possible.
Hold for five seconds, then lower the leg and relax. Repeat ten times.