A survey was mailed to 2234 adults ≥50 years of age registered with one general practice within the UK to determine the presence and severity of knee pain and levels of physical activity. Semi-structured interviews were conducted with 22 questionnaire responders with knee pain. But some knee injuries and medical conditions, such as osteoarthritis, can lead to increasing pain, joint damage and disability if left untreated. And having a knee injury — even a minor one — makes it more likely that you’ll have similar injuries in the future. Eating an anti-inflammatory diet is a good way to prevent inflammation from occurring in your joints, which can contribute to knee pain and make osteoarthritis worse. Avoiding overly processed foods that are high in refined sugars and carbohydrates is a good way to start.
Additionally, there are several risk factors that can heighten your likelihood of experiencing knee pain and can worsen it. Knee pain is a common complaint that is seen in people of all ages but can more commonly affect the elderly, especially as the knee joint wears over time. Knee pain can be debilitating and limit movement, which can contribute to chronic pain. Rest, apply ice, and consult a healthcare professional if necessary. Knee pain is common in older age, often caused by osteoarthritis (the wearing away of knee cartilage). Fortunately, there are ways to fool Father Time and postpone knee problems or even prevent them entirely.
Consult with a healthcare professional for guidance on the most appropriate course of action. Building muscle strength provides better support to the knees, reducing the impact of everyday activities and promoting joint stability. Impacting close to 18 million people worldwide, with 70% of them being women and 55% aged over 55, it’s like a symphony of inflammation in your joints, including the knees. Other joint areas commonly affected are the hands, wrists, feet, ankles, shoulders, and elbows. For this movement, you can either straighten your knees or bend your knees to make the exercise easier and prevent knee pain.
As we age, our bodies undergo numerous changes, including a higher risk of developing knee pain. This discomfort can be due to conditions such as osteoarthritis or previous injuries. However, one of the most effective ways to manage and even alleviate knee pain in old age is through regular exercise.
Adopt a balanced diet that includes following nutrition guidelines and proper portion control to support a healthy weight and relieve knee pressure. What’s more, this can increase the risk of osteoarthritis and other chronic knee pain. Heel and toe raises offer a simple yet effective way to ease knee pain, improve balance and strengthen the muscles around your knees. “Previous knee injuries, such as a fracture, cartilage injury or ligament injury, are a risk factor for post-traumatic osteoarthritis,” Dr. Nguyen says. Not only can weight loss combat symptoms, but it can also drastically decrease the risk of developing knee osteoarthritis in the first place, Dr. Nguyen adds.
Strong muscles in the legs can help provide support for the knees. This may alleviate pressure and strain on the joints, which can relieve pain and help a person be more active. Low-impact and targeted exercise is a great way to maintain joint health.
Your hip abductor muscles, located on the outside of your hips, help you to stand, walk, and rotate your legs with ease. Strengthening them can help prevent and treat pain in the hips and knees. Avoid prolonged periods of inactivity, as this can contribute to stiffness. Additionally, refrain from engaging in activities that cause pain or discomfort in the knee. Ignoring pain signals and pushing through intense exercise can exacerbate the problem.
Exercise plays a crucial role in maintaining the strength and flexibility of the muscles surrounding the knee joint. By engaging in targeted exercises that focus on building these muscles, seniors can help support their knees and reduce the strain on the joint itself.
Engaging in physical therapy and targeted knee exercises helps enhance joint flexibility. But if you’ve been chilling on the couch too much, those knees might start acting up. Skipping exercise weakens the muscles that support your knees, leading to potential pain. So, she’s adjusted her exercise routine, doing cardio and strength training videos, and adding yoga to the mix. “I figure if I build up the muscles around it, then that will be kinder to it, and it does seem to have helped,” Volkers says. She also wears a knee brace while playing soccer and ices her knee afterward.
Types of Exercises
Low-impact activities such as swimming, cycling, and walking are gentle on the knees while still providing a great cardiovascular workout. Additionally, strength training exercises that target the quadriceps, hamstrings, and glutes can help improve stability and reduce knee pain.
Benefits of Exercise
Incorporating regular exercise into your routine can not only help alleviate knee pain but also improve overall mobility and quality of life. It can increase range of motion, reduce stiffness, and even help with weight management – all factors that contribute to healthier knees in old age.
Remember to always consult with a healthcare professional before starting any new exercise regimen, especially if you have pre-existing knee issues. With their guidance, you can develop a safe and effective exercise plan tailored to your specific needs and abilities.
