Our knees are crucial for our mobility. If problems develop, then we may find it harder to go from one place to the other. The quality of our lives will suffer. In the worst cases, we may even need to take a trip to Knee Replacement Surgery Sydney specialists. Keep yours healthy by doing the following:
Constant Movement
The worst thing that you can do is to lead a sedentary lifestyle. You should not allow yourself to stay seated all day at work in front of your desk or at home in front of your television. You must continue to be active so that the joints won’t get stiff. Movement will release lubricating fluids and activate the surrounding muscles. Every so often, get up from your chair and walk around the office. This will clear your mind, prevent eye strain, and provide you with a refreshing break. You will go back feeling much better afterward.
Reduce Impact
If you are taking the stairs, be careful not to bound up or down. It is a risk to your safety that you wouldn’t want to take. The impact is also hard on your knees, especially when you’re going down. Proceed at a leisurely pace. The same is true when you are running while racing. Going downhill will pound your knees and make it sore if you are not adequately trained. Correct form is necessary to reduce the impact. You should not lean back as this will create a breaking force that will add pressure on the knees.
Strengthen Muscles
You should also try to strengthen the surrounding muscles so that they can bear the impact forces more readily. The inner thighs are particularly important. Be sure to do exercises that target the adductors which are usually neglected. The hips, glutes and quads also deserve some attention. To avoid strength imbalances, do the same number of reps per side. Don’t try to force things. Start slow with just a few repetitions and build up gradually as you get stronger.
Lose Weight
Excess weight can also put pressure on your knees. They have to bear this burden whenever you move around. Obesity often creates this problem which triggers a vicious cycle. Knee pain results in lack of mobility and makes it easier to gain weight. Before this happens, try to get rid of unwanted weight through a reasonable diet and suitable exercises. Walking for 30 minutes to an hour a day can do wonders for those who are starting out. Avoid crash diets as these tend to produce a yo-yo effect. Instead, replace questionable food items with healthier options.
