Preventing Osteoarthritis in the Knee
It is always better to prevent osteoarthritis in the knee rather than try to fix it after it happens, however that is not always possible. There are a number of things you can do to keep your knee and leg healthy and prevent further damage.
Improve Knee Support
To stabilize your knee joint and increase your range of motion, maintain and build the strength and flexibility of your quadriceps, hamstrings, calf muscles and hip flexors. Strengthening exercises will help to keep your knee strong which will prevent further injuries (leg lifts with light weight or exercise bands are very beneficial), and stretching exerciseswill help to keep your leg muscles and joints supple (yoga, tai chi, daily stretching routine). Proprioceptive (balancing) exercises will also help to retrain your position or "joint sense".
Although the pain of osteoarthritis can make you reluctant to use your knees, keeping them active is recommended when pain levels are tolerable. Avoid staying still or keeping your joints in the same position for too long, to prevent stiffening up from the osteoarthritis. For cartilage to remain healthy, it must be subjected to weight-bearing exercises.
Therefore, a regular exercise program that focuses on total body fitness and includes low-impact aerobic activity at least 3 days per week, such as walking, swimming or biking will help to keep you healthy overall and will strengthen your knee. The Archives of Internal Medicine [2001;161(19): 2309-2316] noted that participation in moderate physical activity 3 times per week can reduce your risk of arthritis-related disability by 47% .
Maintain Body Weight
Making wise eating choices and participating in some form of exercise to maintain your body weight is very important, as extra pounds will put extra pressure on your joints. Therefore stick to a well-balanced diet comprised with lots of protein, calcium, carbohydrates, essential vitamins, minerals and fatty acids, drink lots of water, and minimize your intake of processed foods, alcohol, caffeine and nicotine. Vitamins and/or natural supplements have also been known to aid your aching joints and rebuild cartilage. An article published by Arthritis & Rheumatism in 1998 noted that, by losing as little as 11 pounds you can reduce your risk of developing knee osteoarthritis by 50%.
If you are living a healthy lifestyle, you will tend to have a healthy mindset, and will be much more equipped to deal with stress and manage your emotional health. You will be able to deal with the fatigue, frustration and depression that often accompany a disability due to arthritis of the knee.
Use Supportive Equipment
Using appropriate equipment for your body type and size can help to alleviate the load on your joints and relieve pain while reducing further damage. Some suggested equipment includes:
- Knee supports as required during activities (bracing/strapping/taping your knee for extra support).
- Foot supports to help keep your body aligned (heal wedges or orthotics).
- Cushioned shoes that fit your feet and are suitable for your sport (shock absorbing insoles, stabilizing heels, strong shank for twisting).
- Mobility aids (rails, canes or walkers), reaching aids, or bathroom aids to help alleviate symptoms and improve functions.
Avoid Doing too Much to Soon
Ease into activities slowly to give your body an opportunity to build up its endurance, and to protect your joints from injury and overuse. Gradually increase your participation to prevent overstraining your muscles and joints. Always warm up and cool down your leg muscles before and after working them, and learn the proper form and techniques for your activity.
If you are suffering from knee arthritis pain, listen to your body and decrease, modify and/or avoid any activities or motions that cause pain and irritation (twisting, squatting, kneeling, heavy lifting, climbing and running, walking on uneven terrain). Try to walk on softer surfaces such as cinder or grass, rather than pavement if going long distances. If you are required to perform these motions at work or play and cannot avoid them, make sure you take frequent breaks and rest your knee to prevent fatigue and pain. It is important not to rush your recovery following knee trauma or surgery to prevent further damage.
Proactive Preventative Treatments
Treating your knee with preventative therapies will help to reduce your risk of osteoarthritis and/or slow the deterioration of soft tissue in the knee. Use a Cold Compress or Ice Pack if you are experiencing pain or your knees are inflamed. To enhanced blood flow, improve flexibility & elasticity of soft tissue and reduce scar tissue growth, we recommend use of the Knee T•Shellz Wrap® at least once per day. Arthritis of the knee is a chronic condition, but we are of the opinion that the use of a cold compress to reduce swelling and a Knee T•Shellz Wrap® for flexibility and enhanced blood flow are very powerful tools for managing your condition.
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During your recovery, you will probably have to modify and/or eliminate any activities that cause pain or discomfort at the location of your soft tissue injury until the pain and inflammation settle. Always consult your doctor and/or Physical Therapist before using any of our outstanding products, to make sure they are right for you and your condition. The more diligent you are with your treatment and rehabilitation, the faster you will see successful results!
To prevent further deterioration in your knee joint, it is recommended that you gradually increase the intensity of any exercise or activity when you begin and to be aware of the movement of the knee during activity.
A knee that is supported by strong leg muscles is less prone to injury and deterioration because there is less load on the knee. If your knee is unstable or weak, wearing a brace during exercise and activity can reduce the pressure on your knee joint and reduce your pain and inflammation.