Our knees are often one of the first parts of our bodies that start to give out when we get older. This is because they have to suffer so much stress and pressure over a lifetime. It also depends on what type of activities you routinely engage in. They are prone to wear just like anything else, which is why you need to take special care of them now more than ever. Here are a few tips for older people who want to keep their knees healthy.
Don’t Let Issues Deteriorate
You cannot afford to ignore small issues right now because they could be a sign of something much worse. If you feel tenderness or heat around your joints, experience stinging pain, swelling and redness, or issues such as fever, then you should consider seeing a knee care specialist immediately. Specialists like Kneecare Clinics will be able to get to the root of the issue, provide treatment, and give you advice so you can regain or maintain your mobility.
Build Strength and Have a Healthy Weight
There are two things that happen as we get older which contribute to knee pain. One is decreasing bone density, and the other one is loss of muscle mass. So, it’s a good idea to strengthen your legs and supporting muscles around the knee. Some of the best exercises for this include single leg dips, wall squats, hamstring curls, and step exercises.
You have to be very careful with your weight as well. If you’ve been overweight all your life, this means that your joints may have suffered more damage than average. So, you will have to do everything you can to preserve them by getting to a healthy weight right now. If you can’t get there, even the slightest weight loss can make a difference, so at least make the effort.
You’ll need to choose the right type of exercise too. Things like jogging could actually make things worse, so go for low impact exercises when doing cardio. One of the best activities for people dealing with knee and joint pain is swimming. Cycling is another great option.
Have a Good Diet
Diet is also important for maintaining bone integrity and boosting muscle growth and retention. So, go for a complete diet full of protein and nutrients such as omega 3 fatty acids. These have been shown to reduce and prevent inflammation in joints, and should be a very important part of your diet from now on.
Some of the best foods to eat to reduce joint pain and inflammation include lentils and beans, almonds, olive oil, and colorful fruits, just to name a few. Cruciferous vegetables like broccoli and Brussels sprouts are also recommended. This is because they contain enzymes that counteract swelling in the joints.
If you follow these few tips, you should be able to extend your knees life by a few years and still enjoy good mobility. The sooner you act, the more you’ll be able to preserve, so start now.