Our knees are the largest joint in the body and we rely on them for pretty much all movement – including walking, running, jumping, and climbing. This means that – alongside factors like ageing, injury, weight gain, genetics, and osteoarthritis – it’s not unusual for our knees to undergo a certain amount of wear and tear over the years.
While knee pain and stiffness can become more common as we age, it doesn’t have to be inevitable – and the good news is that there are things you can do to help keep your knees as healthy as possible.
Here, we’ll cover eight ways to protect and care for your knees.
How do our knees change with age?
With each step we take, our knees fight against gravity and absorb body pressure. People of any age can experience knee pain, but mature adults are generally more at risk.
This is because knee cartilage gradually breaks down over time, which can make muscles and ligaments weaker. Together, these factors can increase the risk of knee injury, pain, and/or swelling.
What other factors can affect knee health?
As well as ageing, there are a number of other factors that can impact knee health.
This includes genetics, activity levels, and previous knee injuries like bursitis, tendinitis, and fractures. Even if an injury occurred a long time ago, there can be long-term damage to the bones, joints, muscles, and ligaments.
Some of the most common knee problems and symptoms include pain, swelling, redness, stiffness, weakness, popping or crunching sounds with movement, and an inability to fully straighten the knee.
According to the NHS, a type of knee pain called patellofemoral pain syndrome (also known as runner’s knee) is one of the most common conditions. It occurs when the knee cap rubs against the thigh bone during movement – and is thought to affect around a quarter of all adults at some stage. It’s usually caused by overuse of the leg.
Knee pain can also be an issue for those with osteoarthritis because the condition is associated with deterioration of the cartilage in the knee joint.
8 ways to keep your knees healthy
So, what can you do to improve your knee health?
We’ll cover some ideas below…
1. Maintain a healthy weight
Being overweight increases the pressure placed on your knees. Not only can this add stress to the joint, but it can also speed up the breakdown of cartilage.
In fact, research estimates that a force of nearly three to six times a person’s body weight is placed on the knee while walking. This means that being only 4.5kg overweight can increase pressure on the knee by between 13-27kg each step.
According to experts, this makes overweight women nearly four times more likely to develop knee osteoarthritis, and overweight men five times more likely.
If you’re looking to lose weight in a healthy way, you’ll find plenty of tips on the diet and nutrition section of our website. This includes guides on popular diets and articles such as 10 tips for healthy eating out and 15 quick and easy diet swaps for a healthier lifestyle.
2. Add low-impact exercise to your routine
It can be tempting to avoid exercise if you’re struggling with knee pain. But this can be counterproductive as studies have found certain types of exercise to be beneficial for maintaining healthy joint function, reducing knee pain, and improving strength and range of motion in the knees.
Low-impact exercises are a good option for anyone wanting to stay active without putting too much pressure on their joints.
Some examples of low-impact exercise include rowing, swimming, yoga, Pilates, and walking netball or football. For more ideas, check out our articles; 15 low-impact exercises and 7 low-impact exercises you can do at home.
You might also like to check out Rest Less Events, where you’ll be able to browse a range of online fitness classes. There’s something for everyone here, whether you’d like to join a yoga class, try Tai Chi, or sign up to DISCOaerobics.
3. Work on strengthening the muscles around your knees
Strengthening the muscles that surround your knee joint can be beneficial for knee health.
This is because having stronger muscles reduces the amount of pressure and strain placed on the knees. Ultimately, the stronger your legs are, the more they can help to cushion your knees during movement.
Some of the most beneficial areas to work on for knee health include the outer, middle, and inner thigh muscles – and resistance training is a useful way to do so.
You can build strength both at home or in the gym – and with minimal equipment. For more information on how to get started, check out our article, The importance of building strength and balance in your 50s and 60s, or have a read of our guide to joining the gym.
4. Improve your posture
Having good posture is all about keeping your spine in neutral alignment. When your spine is aligned, the rest of your body follows.
Good posture puts us in a better position to improve flexibility and build strength and balance – all of which can have a significant impact on the amount of stress placed on joints. Research has also found that good posture is important for keeping joints lubricated, which helps to prevent stiffness and pain.
If you’d like to get started, why not give these 5 exercises to help improve your posture a go?
5. Eat a joint-friendly diet
Diet can be a powerful tool when it comes to knee health.
Various nutrients – including vitamins A, C, D, and K, calcium, and omega-3 fatty acids – have been found to be particularly beneficial for joint health. Examples of foods rich in these nutrients include fatty fish, walnuts, ginger, broccoli, spinach, and olive oil.
For example, studies show that broccoli’s vitamin C content is important for protecting and creating cartilage – which is essential for allowing bones to glide over one another smoothly.
Research has also revealed that people who eat higher amounts of omega-3 fatty acids are less likely to develop rheumatoid arthritis – a condition that commonly affects the knees.
Meanwhile, alcohol, added sugars, red meat, refined carbohydrates, and processed, fried, or high-fat foods have all been found to have a negative effect on knee health. Take this study, which found that eating too much processed and red meat can increase inflammation in joints and cause pain and stiffness.
For more information on how to tailor your diet to boost knee health, check out our article; 10 best foods for healthy joints and which to avoid.
6. Stretch regularly
Very few of us take the time to stretch regularly, but there are many benefits to doing so.
Stretching the muscles that support your knees in particular helps to improve mobility across the entire joint. According to research, stretching can improve overall knee health and help prevent common types of knee pain from developing.
Experts recommend focusing on stretching your quadriceps, hamstrings, hips, glutes, and core. For tips and ideas on how to add stretching to your routine, Very Well Fit has a useful list of 10 essential stretches for the knee. Or, why not tune into an early morning stretch class over on Rest Less Events, which runs every Wednesday?
Note: Many people assume it’s best to stretch before exercising, but it’s also important to warm up slowly before stretching. This will help to increase blood flow to the muscles and reduce the risk of injury.
7. Invest in the right shoes
Wearing shoes that are flimsy and unsupportive can place unnecessary strain on your knees.
Running and athletic shoes designed to provide joints with cushioning and support and keep your feet in alignment are generally good options for knee health. However, there are several things to look out for as research has suggested that not all specialist sports shoes deliver what they promise.
For example, this study found that patients with knee osteoarthritis experienced no difference in levels of knee pain between walking in regular trainers and enhanced athletic shoes.
As a general rule of thumb, experts advise wearing shoes that are flexible and bendable. This is because shoes that are too stiff or hard can restrict the foot’s range of motion. As this study found, when people with knee osteoarthritis wore specially made mobility shoes that mimicked walking barefoot, their walking style changed in a way that improved load on the knee – even when the shoes were no longer worn.
On the other hand, it’s best to avoid wearing shoes like stilettos and other high heels. This study found that high heels place more pressure on your knees than being barefoot. Other dress shoes with slightly elevated heels (such as pumps or wedges) have also been found to place more strain on the knees and are advised to be worn in moderation.
That said, it’s always worth getting an expert opinion as everyone will have slightly different needs. This is particularly true if you suffer from any compounding issues like plantar fasciitis, wide feet, flat feet, or back pain.
8. If necessary, wear a knee brace when exercising
Wearing a knee brace can be a useful tool for protecting your knees during exercise because it helps to take weight off of the joint.
A good knee brace should provide a certain amount of compression and improve blood flow around the knee. Better blood flow helps to make sure that the synovial membrane in the knee receives a steady supply of oxygen, nutrients, and synovial fluid – which is important for keeping the knee joint lubricated during movement.
Wearing a knee brace can be particularly beneficial for those who play sports that involve lots of movement. This is because quick movements the body isn’t ready for can increase the risk of knee injury; for example, lunging forwards to hit a quick return in tennis.
Knee braces can provide valuable support during sports and increase the overall impact that your knees can withstand.
There are a number of different types of knee brace and finding the right one for you will depend on a couple of factors, such as what sort of support you need and how long you plan to wear it for. For guidance on what to look out for when choosing a knee brace, check out this article from Expert Reviews.
Note: It’s important not to wear a knee brace for unnecessarily long periods of time because it can cause other issues, like skin irritation. It’s also worth speaking to your GP if you’re not sure which type of knee brace is right for you, or if you’re unsure whether you should wear one.
Final thoughts…
The knees are the body’s largest joints and are responsible for almost all movement – so it’s important to take care of them.
While knee issues are fairly common, the good news is that making simple changes, such as wearing supportive shoes, improving your posture, and making small diet swaps, can make all the difference.
For further reading, head over to the general health section of our website. Here, you’ll find information on everything from immune health to important health checks.
Have you struggled with knee issues before? What do you do to keep your knees healthy? We’d be interested to hear from you in the comments below.
