The knee is an extremely important joint in your body. Without your knees, you couldn’t squat down to pick up a dropped piece of paper, climb a flight of stairs, or kneel down to wax hardwood floors. Because of their importance to an active lifestyle, you need to do everything at your disposal to keep your knees healthy. The following 5 diet and exercise tips may be able to help you protect your knees longer.
Diet and Exercise Tips to Protect Your Knees
Being overweight puts an enormous amount of unnecessary stress on your knees. The added burden of extra weight can cause a person’s knee cartilage to break down prematurely. Therefore, if you’re carrying around a few extra pounds, losing weight will help protect your knees immensely. Amazingly, “Every pound you lose takes four pounds of pressure off the knees.”
Improve Core Strength
You may wonder how improving your core strength can protect your knees. Your core includes your abdomen, hips, and back. When increasing the strength of your core muscles, you improve your balance. Having good balance can prevent you from sustaining a nasty fall. Falling is one of the most common ways people injure their knee joints. Improving your core strength also takes unnecessary pressure off of your knees. Exercises to make your core muscles stronger include side planks, abdominal crunches, circle planks, oblique reaches, and abdominal presses. To learn more about these core strengthening moves, as well as, other beneficial exercises, consult with a personal trainer at your local gym today.
Do you spend several hours slouching at your computer each day? If you’re engaging in this common poor habit, you might be putting strain on a number of important joints in your body. Poor posture negatively affects many types of joints in your body, including your knees. Therefore, you always should sit up straight when working at your computer. When you’re feeling tired, take a break and walk around for a few minutes. Walking is a great way to improve your posture. In addition to walking, swimming is another means to develop good posture. Some people feel that sitting on a medicine ball while at the computer helps acquire good posture.
Strengthen Muscles around Knees
By strengthening the muscles around your knees, you will put less pressure on your knee joints. After any type of knee surgery, strengthening the muscles around the knees is an integral part of a rehabilitation program. However, by accomplishing this important task now, you may be able to avoid painful knee problems in the future. Some great exercises to accomplish this goal include:
- Wall squats
- Calf raises
- Knee extensions
- Standing knee flexions
- Hamstring catches
Are you drinking the recommended 8 glasses of water each day? If you’re not drinking enough water, you increase your risk of developing knee pain. Consuming “water can reduce pain in your joints by keeping the cartilage soft and hydrated.” If you don’t like the taste of plain water, flavor it with a couple of slices of:
Taking preventative measures to protect your knees today might save you from unnecessary pain and suffering in the future. To protect your knees, consider adhering to the aforementioned 5 diet and exercise tips. You might be rewarded for your hard work later by being able to enjoy a thriving active lifestyle in your golden years.