The knees may be injured relatively easily. 50% of the people between the ages of 25-75 will suffer from injuries or pain in their knees. Here are 6 tips that will help you prevent pain and injuries, and will teach you how the take care of your knees while the problem is minor:
Stay Active. The knee is meant to carry weight, but not by itself. Strong and flexible leg muscles take a lot of the weight off the knees. Therefore, the key for healthy knees is physical exercise. As a result, the tissue within the joint produces synovial fluid which feeds the cartilage and reduces friction.
Don't Overdo it. Start exercising gradually. Many people try to reach intensive performances overnight, but hurt themselves while doing so, or become frustrated when the workout seems hard or boring, and then stop exercising. Increase the level of your workout slowly, and let the tissues in your body enough rest, which will allow them to replenish and build up.
The Solution is Simple. You don't have to buy expensive treadmills or other costly equipment. All you need in order to start is a pair of walking shoes, a flat path to walk on (any trail or sidewalk) and plenty of will-power to walk towards a healthier future.
Walk in Water. Walking in water is an excellent way for your legs to exercise without overloading your knees. This method is especially effective for people who suffer from Osteoarthritis. The deeper the water is, the harder the walk is – the load on your joints will be lighter. For example, walking in chest level water decreases the load on the knees by 75%. Riding a bicycle is also excellent for the knees and the quadriceps, which are not overloaded and do not absorb the shock resulting from walking/running on a solid surface.
When the Knee is Swollen and in Pain: The conservative treatment for knees in pain or swollen knees includes 4 components: rest, ice compresses, wrapping the knee with an elastic band (not too tight) and lifting the leg.
Physical therapists add also knee protection as a first component. A physical therapist can offer exercises that can strengthen the supporting muscles and stabilize the joint, improve your posture, and also guide you how to avoid injuries and pain in the future.
Do Your Homework. If a physical Therapist gave you exercise program, remember that it helps only if you practice it.
This tip was given courtesy of the Sports Medicine Team, Hadassah Optimal.