How often do you think about your knees? If they don’t hurt you probably don’t think about them very often. If they do you think about them all the time. We use our knees for a lot of things on a daily basis, but as we get older they tend to bother us more. Here’s why.
Choices
One reason is a lifetime of choices in how you sit, stand, walk and run. Each has an impact on the knee. Choosing shoes that support your feet correctly is another big choice with consequences. The sports you choose to play can make or break knee health.
Impact of your weight
Another big thing that impacts your knees is your weight. Your knees take the brunt of your body weight. When we are kids that doesn’t make a whole lot of problems, but as we age our knees take on more and more stress from excess body weight. Each extra pound adds about 3 pounds of pressure on your knees when you walk and 10 pounds when you run. If you’re 10 pounds overweight that’s 30 pounds/100 pounds of pressure. Obesity also adds to the risk of osteoarthritis because it speeds the breakdown of cartilage.
Using your knees to exercise is a good thing
Regular exercise builds strength and helps you shed those pounds that complicate things. Building muscle helps to support the muscles, bones, tendons, ligaments, and joints in your legs. Try activities that have a low risk of knee injury, since injuries also mean a higher chance of developing osteoarthritis. Daily, moderate exercise that helps build strength, stamina and flexibility. Activities such as yoga, walking, swimming or moderate weight lifting. Just be sure to vary your workouts and usual activities so you don’t overuse specific muscles and joints.
Posture
Make sure you align your body correctly. Good posture keeps those stressors on your knees evenly distributed. Straight back, shoulders back, no slouching, no locked knees, tight ab muscles and weight evenly distributed between right and left.
If you aren’t sure about your body mechanics, ask a physical therapist for assistance. If you are in Denver, come in to Specialized Physical Therapy for a FREE pain evaluation!
