How can people prevent knee problems?
Some knee problems, such as those resulting from
an accident, can't be foreseen or prevented. However,
a person can prevent many knee problems by following
these suggestions:
1. Before exercising
or participating in sports, warm up by walking
or riding a stationary bicycle, then do stretches.
Stretching the muscles in the front of the thigh
(quadriceps) and back of the thigh (hamstrings)
reduces tension on the tendons and relieves pressure
on the knee during activity.
2. Strengthen the leg muscles
by doing specific exercises (for example, by walking
up stairs or hills, or by riding a stationary
bicycle). A supervised workout with weights is
another way to strengthen the leg muscles that
support the knee.
3. Avoid sudden changes in
the intensity of exercise. Increase the force
or duration of activity gradually.
4. Wear shoes that both fit
properly and are in good condition to help maintain
balance and leg alignment when walking or running.
Knee problems can be caused by flat fleet or overpronated
feet (feet that roll inward)/ people can often
reduce some of these problems by wearing special
shoe inserts (orthotics). Maintain a healthy weight
to reduce stress on the knee. Obesity increases
the risk of degenerative (wearing) conditions
such as osteoarthritis of the knee.
What types of exercise are most
suitable for someone with knee problems?
Three types of exercise are best for people
with arthritis:
1. Range of
motion exercises help maintain normal joint
movement and relieve stiffness. This type of
exercise helps maintain or increase flexibility.
2. Strengthening
exercises help keep or increase muscle strength.
Strong muscles help support and protect joints
affected by arthritis.
3. Aerobic
or endurance exercises improve function of the
heart and circulation and help control weight.
Weight control can be important to people on
many joints. Some studies show that aerobic
exercise can reduce inflammation in some joints.
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