Knees are often taken for granted, playing a significant role in our daily movement until they start to cause discomfort. Knee pain and injuries are pretty widespread, particularly as we get older. Although knee replacements can greatly help those facing serious mobility challenges, avoiding such major surgery would be preferable, of course.
Fortunately, there are various ways to prevent injuries and maintain knee health as we age. With that in mind, HuffPost reached out to orthopedic surgeons—experts on knee health—to discuss the things they avoid for better knee wellbeing. Here are some behaviors they recommend steering clear of.
They don’t jump into high-impact exercise after prolonged inactivity.
Dr. Eric Grossman, an orthopedic surgeon at NYU Langone Health, warns against quickly transitioning into exercise after a long break. “Diving into exercise too quickly is a common mistake,” he said. People new to working out often lack the necessary tolerance, and overdoing it initially can lead to injury. He suggests easing into more intense workouts; for those looking to start running, for example, beginning with short, slow jogs on softer surfaces is recommended rather than attempting a half-marathon on concrete right away.
Dr. Daniel Miller from the Orlando Health Jewett Orthopedic Institute echoes this sentiment, advising against starting high-impact exercise after a long period of inactivity. Quick result workout fads may be tempting, but it’s better to allow your body time to adjust and gradually up your activity level to avoid injuries while sticking to a new routine.
They don’t ignore pain.
“Pain signals something is wrong,” Miller says. Ignoring it or thinking you can just power through might lead to more prolonged discomfort and could even worsen an existing injury. While some soreness after a workout is normal, sudden sharp pains, swelling, or limited movement should never be dismissed as they could indicate a more serious issue.
Dr. Struan Coleman at the Hospital for Special Surgery in New York points out that knee pain could signal an internal injury, like a meniscus tear or ligament damage. It may also be a sign of wear on the cartilage, which can lead to early arthritis. Consulting with a physician can help address discomfort and prevent long-term complications. Coleman suggests getting an evaluation and possibly an X-ray or MRI to identify the issue accurately and start treatment.
They don’t skip warmups.
Warming up with stretches and light exercises is essential before exercising or playing sports. This preparation helps your muscles and joints to handle upcoming strain effectively. Dr. Shawn Anthony from Mount Sinai Health System emphasizes dynamic stretching and warmups, noting that these methods enhance blood flow and mitigate the risk of knee injuries. Dynamic moves, like lunges or jumping jacks, can be more beneficial than static stretches.
They don’t avoid opportunities for better nutrition.
A nutritious diet rich in antioxidants and vitamins is crucial for joint health, Anthony adds. Maintaining a healthy weight alleviates stress on knee joints and can reduce pain from injuries or osteoarthritis. Eating well not only benefits joint health but can also enhance overall physical longevity. For guidance tailored to individual needs, consulting a nutrition specialist is wise.
Coleman notes that remaining active can be challenging for those with knee arthritis, as pain may lead to reduced activity. Collaborating with a healthcare provider to create a balanced nutrition and exercise plan to maintain an ideal weight can be very helpful.
They don’t exercise without proper form.
Dr. Anthony urges against exercising or lifting weights improperly, as poor mechanics are a prevalent cause of injuries. Using the correct form matters significantly in preventing muscle, joint, or ligament strains or tears. He adds that those new to working out should ideally seek guidance from an athletic trainer for help with form and technique.
They don’t frequently kneel on hard surfaces without cushion.
Dr. Leon E. Popovitz advises avoiding kneeling on hard surfaces for extended periods without cushioning. Protecting our joints is vital for their longevity. He underscores the need for preservation, especially of the cartilage, which is sensitive and essential. Excessive stress or impact can lead to joint degeneration, and avoiding direct trauma to the knees is key.
They don’t stick to only one type of physical activity.
“Mixing up sports or exercises is crucial,” Anthony reminds. Overuse injuries are a primary reason for knee problems, and varying workouts is proven to reduce the risk of such injuries. Engaging in diverse physical activities also strengthens muscles that support the knees and joints. Core strength matters, too, according to Popovitz, who suggests maintaining strong core muscles and stretching to minimize injury risk.
They don’t decrease activity after an arthritis diagnosis.
“When arthritis-related knee pain strikes, it’s common to reduce activity levels,” Coleman explains. This can weaken the surrounding muscles—especially in the thighs. Numerous studies indicate that strong leg muscles can help alleviate knee pain, particularly in cases of early arthritis. Staying active is essential for maintaining and strengthening the muscles supporting the knee. You might consider a physical therapist’s guidance or adjust your routine to focus on low-impact exercises. Movement is crucial; if walking becomes painful, switching to options like stationary biking, elliptical training, or swimming may be beneficial. As Dr. Grossman puts it, arthritis shouldn’t dictate a sedentary lifestyle—but rather call for a thoughtful, active approach to physical health.
