4 Common Causes of Knee Pain (and How to Prevent Them)
It’s an unfortunate reality that nearly 100 million Americans live with chronic pain. And according to the Centers for Disease Control and Prevention, about 20 percent of those individuals struggles with knee pain.
Knee pain can be caused by a sudden injury, an overuse injury or by an underlying condition such as arthritis, and it can greatly impact your life and your routine. But no matter the cause of your pain, making some simple modifications to your lifestyle now could provide relief down the road.
Are you making one of these critical mistakes and experiencing pain as a result? There might be a fix for that.
- Your shoes aren’t made for walking
Since the shoes you wear directly impact the load placed on your knee joints, picking out a new pair should be about more than color and size. When you go shopping, look for well-cushioned footwear with firm midsoles to prevent shock and overpronation (inward rolling of the foot). Replace your running shoes every three months or after 500 miles of wear, and avoid wearing high heels as much as possible.
- You work out too little and rest too much
Cardio exercises, weight training and stretching strengthen the muscles that support your knees. On the flip side, too much rest can weaken your muscles and worsen joint pain. Give different exercises like walking, swimming, aerobics, cycling or tai chi a try to see what works for you and your joints. Establishing a safe, doctor-approved exercise plan can ease pain and make your day-to-day routine more enjoyable.
- You overlook your weight
Knee pain is one of the most common complications of being overweight. Studies show that each pound of weight loss can reduce your knee-joint load by four pounds. Although it might not sound like a lot, losing even a few pounds can ease up immense pressure on your knees. Being overweight can also increase inflammation in the body and lead to joint pain. Exercise, portion control and making healthy meal choices can jumpstart your weight loss plan.
- You neglect to stretch
Whether you’re active or not, stretching is good for your knees. Stretches that focus on the calves, hamstrings and quads take pressure off your knees and kneecaps and can help reduce pain. Moves like step-ups, hamstring curls and straight-leg lifts are easy stretches to add to your pre-workout routine. If you’re a weekend warrior or former athlete especially, it’s important to spend time stretching. Jumping right into rigorous exercise can take an immense toll on your knees and joints.
There’s a reason people come for miles to get orthopaedic care at Covenant HealthCare: our team is second to none, and our technology is, too. Our board-certified physicians can help you identify and set a plan for your knee pain, and our MAKOplasty robotic partial knee replacement technology can tailor surgery to patients who need it.
For more information - and to see why CareChex® ranked us #1 in 2017 for Medical Excellence in orthopaedic care in the Great Lakes Bay Region* - visit our Orthopaedics page.
*According to CareChex®‐ an information service of Quantros, Inc.
Posted Date: 9/18/2017