Throughout life, our knees help us in ways we don’t even think about, from our initial first steps to riding a bike, lifting a child or tending a garden – and they do it all while bearing the weight of our bodies. Yet over time, the protective cartilage that cushions the knee joint can wear down, leading to osteoarthritis. In fact, up to 40% of adults will experience osteoarthritis after age 60, according to CentraState rheumatologist Nisheet Prasad, MD. Osteoarthritis of the knee is more common in women than in men.
While you can’t reverse joint damage from osteoarthritis – especially if you have a family history of the condition – there are steps you can take to delay its onset, minimize pain and improve function. Dr. Prasad provides the following advice for protecting your knees as you age.
Small weight changes have a big impact.
Maintaining a healthy weight is one of the best ways to protect your knees, and losing even a small amount of weight can make a difference. Research shows that losing 1 pound of body weight removes 4 pounds of pressure from your knees. In turn, a 5-pound weight loss eliminates 20 pounds of knee pressure!
Regular exercise is good for your knees.
Exercise strengthens your body and supports your joints. Plus, it can help ease pain and promote better movement for those who have osteoarthritis. Low-impact activities like walking, biking and swimming are especially beneficial. Many people believe that running will worsen osteoarthritis and knee pain, but that’s not true. With proper form, running can improve symptoms of knee osteoarthritis, including pain. Stretching exercises that put joints through their full range of motion are also helpful, and strength-training exercises focused on the quadriceps muscles and tendons can provide extra support for your knees.
The right shoes will carry you far.
Soft, flexible, well-cushioned shoes and sneakers are best. Keep in mind that too much arch support can place more impact on the knee by limiting pronation, the natural inward movement of your foot as you walk. Save the high heels for special occasions, if possible.
Early osteoarthritis may not cause pain.
Arthritic changes can develop before symptoms like pain and stiffness appear. Know your knees and see a physician if something doesn’t seem right.
“If you injure your knee or if your knees are swollen, sore, feel persistently puffy or make a cracking or grinding sound, talk to your physician,” says Dr. Prasad. “Early diagnosis and preventive measures for osteoarthritis are effective ways to slow its progress.”
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