Sacramento Head Start Alumni Association

How to Prevent Knee Problems

Dec 02, 2004

How to Prevent Knee Problems

Kevin R. Stone, MD
The Stone Foundation for Sports Medicine and Arthritis Research

Special from Bottom Line/Personal

If your knees hurt, don't be surprised. Knees are more vulnerable to injury than any other joint. Even gentle walking can exert more than 300 pounds of pressure on the knees -- more if you're overweight.

Obesity is a key risk factor for knee pain and injury. Certain physical activities that exert pounding pressure on knees, such as jogging, basketball, tennis and soccer, also are likely to trigger knee injury. So is osteoarthritis, which causes wear and tear on the joints and inhibits the activities of as many as 70 million American adults.

Maintaining a healthy weight is one of the best ways to prevent knee disability. Also important...

Stand straight. People who stand with their shoulders squared and spine straight are less likely to have knee pain than those who stoop. Use a mirror to check your alignment. You should be able to line up your ear, shoulder, hip and ankle. You put tremendous pressure on your knees when you slump or contort your body into unnatural positions -- by cradling the telephone between your head and neck while standing, for example.

Wear comfortable shoes. Well-padded flats or shoes with low, flat heels absorb shock before it reaches the knee. High heels distribute most of the body's weight to the ball of the foot rather than throughout the entire foot -- so knees absorb more force.

Exercise daily, not just two or three days a week. Daily workouts increase joint strength and lubrication. Best activities: Walking, swimming, water aerobics, walking in a pool, bicycling, yoga and strength training.

Cross-training -- different workouts on different days -- strengthens muscles evenly throughout the knee, helping prevent injury. Example: Do yoga one day, swim the next, walk the next, etc.

Hill climbing is particularly helpful. On a treadmill or your favorite trail, walk uphill as long as you comfortably can. Caution: Walking downhill puts excessive pressure on the knees. Have someone drive you back.

Here are three good exercises for knee health. Do these every other day...

Squats: Pretend there's a chair behind you. Standing with legs parallel but slightly apart, lower your body as if you were going to sit, keeping your back straight. Slowly return to the standing position. Do this 10 times.

Adductions: Sit in a chair with your feet flat on the floor and a pillow between your knees. Squeeze the pillow with both knees... hold for five seconds... then relax. Repeat 10 times.

Single leg touch down: Put your right leg on a thick hardcover book. Put your left leg just to the side of the book, in the air, parallel to the right leg. Slowly bend the right knee so that the left foot touches the floor. Then slowly return to the original position. Switch legs. Do this five times with each leg.

Take glucosamine. This dietary supplement is used for prevention and treatment of knee problems. It promotes cartilage growth, relieves stiffness and reduces inflammation. Dose: 1,500 milligrams (mg) daily.

Improve balance. Falls are among the most common causes of knee injuries. Most falls -- especially in people 65 years and older -- are due to poor balance. Once or twice daily, try to balance on one leg with your hands at your sides for up to one minute. Then do it with the other leg.

Practice near a wall or next to a chair until you can comfortably and confidently maintain your balance. When that gets easy, do it with your eyes closed.

Drink water. Most people need at least one-half gallon of water daily -- more in hot climates or if they exercise vigorously. Staying hydrated nourishes tissues in the knee joints and increases lubricating fluid.

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