Knee pain is common in older adults, especially in people who are sedentary or overweight. However, with a few simple lifestyle changes, you can keep your knee joints healthy, flexible and effectively reduce pain. Here are 6 ways recommended by experts to improve knee health.
gentle daily exercise
Low-impact exercises such as walking, cycling or swimming do not put strong pressure on the knee joint but still help the muscles and joints move flexibly. According to Dr. Dhruv Rawal, Associate Professor at NIIMS Medical College (India), you should exercise regularly every day for 2030 minutes to maintain flexibility and increase blood circulation, endurance for muscles around the knees.
Strengthen muscles around the knee joint
Weak muscles put pressure on the knees, easily causing pain and degeneration. Therefore, it is very important to exercise to strengthen the thigh and glutes. Simple exercises such as light squats, standing up and sitting down, or raising your legs straight all help improve the muscles that support your knees. However, according to research in the journal JAMA, overtraining can cause fatigue and joint damage, so you should start gently, practice the right technique and persevere regularly.
Reasonable weight control
Excess weight puts a lot of pressure on the knees, increasing the risk of inflammation and joint damage. Dr Rawal says just a few kilograms can significantly reduce stress.
Eat healthy and take nutritional supplements
Eating properly and supplementing nutrients is a natural way to help protect bone and joint health. Some foods rich in omega-3 such as fatty fish, chia seeds and flax seeds can help reduce inflammation and support cartilage. Turmeric is also known for its natural anti-inflammatory properties.
In addition, maintaining a balanced and varied diet of nutrients will contribute to improving joint health. Before adding any additional foods to your diet, you should consult your doctor or nutritionist to ensure it is suitable for your personal health condition.
Maintain the correct posture when exercising and daily activities
Incorrect posture when standing, sitting or carrying heavy objects can cause your knees to deviate, causing pain and inflammation of the joints. Note to keep your back straight, knees pointed toward your toes when standing up and down, avoid sitting cross-legged for long periods of time and do not bend at the wrong position. If these small habits are maintained regularly, they will reduce unnecessary pressure on the knee joint.
Choose the right shoes
Shoes that are not adjusted or lack support can negatively affect the foot and knee posture. Choose shoes with softs, good arch support, both twisting and comfortable. Avoid high heels or shoes that are too tight, and replace them when the sole is worn or there is a loss of elasticity to effectively protect the knees.
