The knee is one of the largest joint in the body which joins the thigh bone to the shin bone and other smaller bones which make knee bone are the tibia and knee cap patella. The knee bones are attached to each other through ligaments which give them stability. The knee bones are attached to leg muscles with tendons that move knee joints. Knee pain can be caused by an injury, overuse of the muscle, which protects this joint or by an underlying condition called arthritis. The knee pain is accompanied by swelling and stiffness, and its treatment depends on cause of knee pain.
The greatest cause of chronic disability among U.S. adults age 65 and older is knee arthritis. According to research published in the New England journal of Medicine, exercise and physical therapy are as effective as surgery for relief from knee pain. Factors which cause knee pain are inactivity, malnutrition wrong postures of body during physical work, obesity and improperly treated injuries. Rippe says, “Luckily, by taking better care of your knees throughout your life, starting as early as your thirties, you can strengthen joints and potentially save yourself from years of daily pain and discomfort.” The most important thing for healthy knee is to maintain an active lifestyle.
Maintain Good Posture During Physical Activity
Keeping correct postures during work will also help to relieve pain. A healthy activity is good for keeping joints healthy because too much rest will make muscles stiff. Use special insoles in your shoes which are recommended by physical therapists. The use of knee splints will also help the knee pain. You should be careful in your home during physical activity and should avoid falls. You can curb these risks by properly lilting, and use of handrail for staircases. High-heeled shoes increase compressive force on the knees, so you should avoid these types of shoes.
Certain foods are reported to help strengthen bones, fight inflammation and boost the immune system. Although there is no diet cure for arthritis, eating these foods in your routine, diet will help the relief knee pain.
- Add tuna, mackerel or any other type of fish which contains omega-3 fatty acids and help to relieve knee pain.
- Oils (Avocado, sunflower, olive, etc.)
- Soya beans, which are rich in protein and fiber.
- Cherries have Anthocyanins which are good for knees.
- Don’t ditch dairy products.
- Use broccoli, which is a rich source of vitamin K and C.
- Use rice
Maintain a Healthy Weight
Excessive body weight also has a painful effect on the knees and increases chances of osteoarthritis to five times than normal weight. Fats can weak muscles. It does not mean that you have to attain an ideal weight; a small change can even make a difference and help with relief knee pain. For losing weight you can go foe water aerobics or cycling.
Aerobic exercise support muscles of knee and increases flexibility. Some beneficial choices are swimming, walking, weight lifting, cycling and elliptical machines. Hip extensions are helpful exercises to strengthen butt muscles, as imbalance produce by these muscles create stress on knees. Stretch muscles which will support your knees.