Your knees are among the most important joints in your body. They support your weight, allow you to walk, run, and jump, and maintain your overall mobility.
Unfortunately, the knees are also highly prone to wear and tear as you age. The good news is that whether you're an athlete, an active person, or simply want to preserve your mobility as you get older, you can take steps to protect your knees.
At his private practice in Houston, Texas, board-certified orthopaedic surgeon Kevin Park, MD, specializes in helping patients maintain and improve their knee health, including treating chronic knee pain and performing knee replacement surgeries.
Keep reading for actionable steps you can take today to keep your knees healthy well into the future.
One of the best things you can do for your knee health is to maintain a healthy weight. Your knees bear much of your body’s weight, and excess pounds strain your joints.
In fact, for every pound of extra weight, your knees experience about 4 extra pounds of pressure when walking or climbing stairs. Over time, this added pressure can lead to cartilage wear, which increases your risk of arthritis and other knee issues.
Fortunately, if you're overweight, losing even a small percentage of body weight can reduce knee pain and lower your risk of joint damage in the future.
Maintaining a healthy weight also helps protect your knees from chronic conditions like osteoarthritis.
Strong leg muscles, especially your quadriceps and hamstrings, play a key role in stabilizing your knee joint.
When your leg muscles are weak, your knees bear the brunt of physical activity, increasing your risk of injury. By strengthening the muscles around your knees, you improve joint support and reduce wear and tear over time.
Incorporate exercises like squats, lunges, leg presses, and leg curls into your fitness routine. Focus on both strength and flexibility, as tight muscles can also put strain on your knee joints.
For this reason, stretching after workouts is just as important to maintain flexibility and protect your knees.
It might seem counterintuitive, but staying active now is essential for maintaining healthy knees in the future.
Regular exercise helps keep your joints lubricated, improves circulation, and promotes overall joint health.
Low-impact exercises like swimming, cycling, and walking are good options for keeping your knees moving without placing too much stress on them.
But it's important to balance activity with rest. Overuse of your knees can lead to injury, so mix in gentler activities on the joints.
Avoiding long periods of inactivity can also help, as stiffness and reduced mobility can worsen knee problems.
The type of shoes you wear can have a big effect on your long-term knee health. Wearing shoes that provide good arch support and shock absorption helps reduce the impact on your knees.
If your shoes lack support, or if you often wear high heels or unsupportive flats, you may be putting unnecessary stress on your knees.
When choosing footwear, opt for shoes that fit well and offer the support your body needs, especially if you're on your feet for long periods.
Consider custom orthotics if you have flat feet, high arches, or other foot issues that could affect your knee alignment.
Your knees often give you signals when something isn't right. Don't ignore these symptoms if you experience knee pain, stiffness, swelling, or a limited range of motion.
Addressing knee problems early helps prevent further damage and protects your long-term knee health.
Resting, icing, and elevating your knee can help ease minor symptoms, but if knee pain persists, consult with a knee specialist like Dr. Park.
Early diagnosis and treatment can prevent more serious conditions like arthritis from developing.
Chronic knee pain can significantly affect your quality of life, whether it’s from injury, overuse, or age-related conditions like osteoarthritis.
If you're struggling with knee pain, stiffness, or limited mobility, seek professional medical help sooner rather than later.
From recommending physical therapy and medication management to minimally invasive procedures and total or partial knee replacement surgery, Dr. Park develops a personalized treatment plan to relieve your knee pain and restore your mobility.
Don’t wait until the pain becomes unbearable — schedule an appointment at our Houston office today to discuss your options for long-term knee health. You can set up a consultation online or over the phone.
