How to Prevent Knee Pain
Keep your knees agile and pain-free
Minnesotans are known for pushing themselves to the limit in order to make the most of our long summer days. Golf, tennis, water skiing, biking, and running are great fun, but they can all take a toll on the knees, especially if you’re middle-aged.
Almost one in three Americans older than age 45 report some type of knee pain. It’s a common reason that people visit their doctors or the emergency room, according to the Mayo Foundation for Medical Education and Research.
Knee pain may be the result of an injury, such as a ruptured ligament or torn cartilage. Alternatively, certain medical conditions like arthritis, gout, and infection may be at the root of your knee pain. More serious injuries like a ruptured ligament or tendon may require surgical repair, while relatively minor instances of knee pain respond well to self-care measures.
Although not every knee problem can be prevented – especially if you’re active – you can take certain steps to reduce the risk of injury or disease.
Move more
One of the most important things for knee health is to be active. A knee that isn’t used stiffens and the muscles around it start to atrophy. Because these muscles would otherwise absorb some of the shock that moves up the leg with every step, a stiff knee has to take on more of the body’s weight than a supple one.
Strengthen your thigh muscles
In a study of 265 men and women with knee osteoarthritis, Mayo Clinic researchers found that those with the strongest quadriceps (thigh muscles) had less knee pain and better physical function than those with the weakest. There are many exercises that can help strengthen your quadriceps, including squats, lunges, quadricep extensions, and a variety of weight-free functional strength exercises.
But please remember, these recommendations are for generally healthy individuals looking to PREVENT knee pain. If you are already experiencing chronic pain in your knees, consult with a healthcare professional before starting an exercise program.
Stretch regularly
Maintaining flexibility is important, especially in the muscles and tendons that connect directly to the knee, such as the hamstrings and the quadriceps. If these tissues become overly taut, they can pull the knee out of alignment. Misaligned knees can put excess stress on your knee joints, which in turn can cause chronic pain to develop.
You’re spoiled for choice when it comes to easy stretches you can perform at home to keep your knees flexible. But once again, know your limits and consider consulting with your doctor before starting a stretching regimen.
Lose the weight
Added weight places extra stress on your bones and joints, increasing the likelihood if injury or other medical issues. Losing as little as five percent of your body weight can dramatically reduce your chances of developing knee arthritis, the most common cause of knee pain.
The nice thing here is that starting an exercise routine, like we recommend above, is a great way to shed that extra weight. It’s a perfect two-for-one!
If your doctor recommends surgery right away, seek a second opinion
We are not trying to say that surgery can’t be an effective option for relieving knee pain. In some instances it may be the best option available and it certainly can work wonders for some people. The downside is that knee surgery is invasive and includes a long and uncomfortable recovery. There are other, less-invasive options for treating knee pain that can be very beneficial as well.
If the issue is related to atrophied muscle tissues in the knee, physical therapy is a non-invasive way to increase strength and improve function.
If your knee pain stems from degraded cartilage or inflammation in the knee joints, you could benefit from a genicular nerve block or a hyaluronic gel injection.
Or, if your pain is neuropathic (related to damaged or misbehaving nerves), a genicular nerve ablation or peripheral nerve stimulation can provide effective relief.
Stay ahead of chronic knee pain
Chronic knee pain is a nuisance that can interfere with all the activities you love to do. So take a few simple steps to stop it before it starts. It does not require a major change in daily routine, and your overall health can benefit as well.
The contents of this article are intended for informational and educational purposes only and are not intended as a substitute for professional medical advice, diagnosis or treatment. Always consult with a physician or other qualified healthcare provider before engaging in any action or decision-making based on the content of this article. Never disregard or delay seeking professional medical advice or treatment because of the content of this article or any other content on the Twin Cities Pain Clinic website. Reliance on any information conveyed on the Twin Cities Pain Clinic website without direct consultation with a healthcare professional is solely at your own risk.
Sources
- Amin, Shreyasee et al. “Quadriceps strength and the risk of cartilage loss and symptom progression in knee osteoarthritis.” Arthritis and rheumatism vol. 60,1 (2009): 189-98. doi:10.1002/art.24182
