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Knee pain can be debilitating, affecting everything from walking and standing to enjoying your favorite activities. For many people, chronic knee pain is the result of wear and tear over time, leading to conditions such as osteoarthritis. When conservative treatments like physical therapy, medications, and lifestyle changes fail to relieve pain, knee replacement surgery may seem like the only option. However, there are several steps you can take to protect your knees and potentially avoid the need for surgery.

Maintain a Healthy Weight

One of the most important ways to protect your knees and avoid joint replacement is by maintaining a healthy weight. Excess body weight puts additional strain on the knees, which are load-bearing joints. Studies show that for every pound of extra body weight, an additional four pounds of pressure is exerted on the knees during walking. Over time, this added pressure can lead to cartilage breakdown and joint damage. Manage your weight through a balanced diet and regular exercise. 

Strengthen Your Muscles

Strong muscles, especially around the knee joint, help support and stabilize the knee. When the muscles of the quadriceps, hamstrings, and calves are weak, the knee joint bears more stress, which can accelerate the breakdown of cartilage. Regular strength training exercises can help maintain joint stability and reduce the risk of injury.

Exercises to strengthen knee-supporting muscles:

  • Leg presses or squats: These exercises target the quadriceps and hamstrings, providing support to the knee joint.
  • Lunges: Lunges engage both the quadriceps and hamstrings while improving overall balance and joint stability.
  • Glute bridges: Strengthening the glutes also takes pressure off the knees, reducing strain on the joint.

Always consult with a physical therapist or healthcare provider before starting new exercises, especially if you have knee pain or an injury.

Practice Low-Impact Exercise

While staying active is essential for joint health, high-impact activities like running, jumping, or playing contact sports can cause further damage to the knees over time. Low-impact exercises offer the benefits of physical activity without putting too much strain on your knees. Low-impact exercises that are recommended would be swimming, cycling, yoga, or pilates. 

Protect Your Knees with Proper Body Mechanics

Everyday activities, when done improperly, can cause strain on your knees. Learning proper body mechanics helps prevent undue stress on the joints and reduces the risk of injury.

Tips for proper knee care:

  • Lift with your legs, not your back: When bending to lift something heavy, use your legs to push yourself up, not your back or knees.
  • Avoid deep knee bending: Activities that require deep knee bends, like squatting for long periods, can increase the risk of knee damage.
  • Use supportive footwear: Wearing shoes with good arch support and cushioning can reduce the impact on your knees when walking or standing for long periods.

Focus on Joint Mobility and Flexibility

Maintaining flexibility in your knee joints can help prevent stiffness and reduce the likelihood of injury. Regular stretching, especially of the hamstrings and quadriceps, is important for keeping the knees flexible. To promote knee flexibility make sure that you are stretching your hamstrings and quadriceps. 

Yoga and Pilates are excellent for improving flexibility, and they often include movements that target knee health.

Use Knee Supports When Necessary

If you have a history of knee injury or experience occasional discomfort, using knee supports like braces or wraps can help reduce pressure on the joint and prevent further damage. These supports provide stability, especially during activities that might cause strain on the knees.

Consider Physical Therapy

If you’re experiencing knee pain, a physical therapist can help design a customized exercise plan to strengthen the muscles around your knee and improve flexibility and joint function. Physical therapy often involves targeted exercises, manual therapy, and treatments like ultrasound or electrical stimulation to reduce pain and inflammation. At Pick PT we create a personalized care plan to help you get the best results for you.