5 simple tips to keep your knee healthy and avoid pain

Knee surgery can be one of the most painful experiences in your life.There are a number of risk factors here and the good news is that there are many options to avoid knee replacement surgery, and you can possibly avoid such drastic measures. A little preventative care now can save you a significant amount of pain and money later.



The Signs

The most common (and obvious) sign of knee problems is pain in the knee. This pain may come in the form of a torn meniscus, inflammation, an ACL injury, a dislocated kneecap, arthritis or other issues. Additional signs of problems can be that you cannot put the full weight of your body on one knee or the other, you might have swelling and discoloration, or you cannot extend your leg fully. It is possible that in some cases you might hear crunching or popping.

Avoid Knee Injury

The best way to learn how to avoid knee injury is to listen to your body. If you feel pain or discomfort in your knee, stop whatever you are doing and see a healthcare professional. The earlier you detect a potential issue, the less likely it will develop into something more serious.

People who are overweight or obese are much more likely to have problems with their knees; if you fall into this category it's important to lose weight. Some sports are also more likely to cause knee injuries such as snow skiing, soccer, volleyball, football and basketball. Do not forget to rest your knee sufficiently.



Food Can Help

Many knee injuries and discomfort stems from inflammation; therefore, foods that are rich in omega 3 are ideal for knee health. These foods include fatty fish such as salmon and cod, nuts such as almonds and sunflower seeds, vitamin C foods such as oranges and bell peppers, and green leafy vegetables such as spinach and kale. And fresh ginger and turmeric steeped in hot water to drink as tea is one of the best ways to naturally eliminate stiffness and knee pain.



Avoid Pain

The most important way to avoid knee pain is to maintain a healthy weight. The good news is that once you lose the weight, it is highly possible your knee pain will disappear. Avoid running up and down stairs as this adds a significant amount of extra pressure to your knees. Choose sidewalks and well-worn pathways instead of walking on the grass or streets made of cobblestone. Keep your lunges and squats to a minimum. Squeeze your knees together as you sit to strengthen your inner thigh muscles which help to absorb stress as you walk. When you are on a bicycle, stationary or otherwise, keep the seat high enough to be sure that your leg has the ability to extend fully.



Routine Maintenance

Go to see your healthcare professional regularly in order to monitor any progress or deterioration in your knees. Consider regular acupuncture, massage or Bowen therapy for maintenance and repair.

You should avoid the more vigorous sports previously mentioned and focus on exercise and sports with less impact such as swimming, walking, an elliptical machine and some yoga poses. You should also eat the foods mentioned with great frequency and drink plenty of water.

Knee pain or a knee injury is avoidable if you focus on healthy food and lifestyle. Perhaps most importantly, lose weight and keep the weight off. Take the time to take care of your knees and they will take care of you well into the future.

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