How to Prevent Arthritis in the Knees?

Posted on 05/26/2020

According to rheumatologists, arthritis in the knee is also known as osteoarthritis. It is a degenerative condition that usually affects people at least 50 years of age and older. However, in some cases, osteoarthritis can also occur in younger individuals. When you have this type of arthritis, the cartilage in your knee joint slowly deteriorates. Although there are factors such as gender, aging, and genetics that you cannot control, here are some healthy steps that can help prevent osteoarthritis.

 

Manage Your Weight

Based on your anatomy and physiology, your knees play a vital part in supporting your body weight. When you’re obese or overweight, various activities can take a toll on your knees. Health scientists report that just walking with about 10 pounds excess weight can make each step weigh about 30 to 60 pounds. According to a current survey, women of normal weight are less likely to develop osteoarthritis than overweight women, so by keeping your weight within the normal range, you can help to ward off arthritis in the knee.

 

Eat Your Fish

Research says that your diet also plays an important role in preventing arthritis in the knee by making sure that you include fish rich in omega-3 fatty acids which clinical studies have shown to help reduce inflammation. They also reveal that women who consume more fish, have a lower risk of developing osteoarthritis. By including mackerel, sardines, trout, and salmon into your meals twice a week, you can improve your joint health significantly.

 

Exercise Regularly

Physical therapists always advise that regular exercise can strengthen the muscles that surround your joints. Strong muscles stabilize your joints and shield them from damage or overuse. Experts also remind you to alternate strength-building with aerobic exercises and to stretch before and after your workouts which is crucial in optimizing your muscles and joints.

 

Safeguard Your Joints

Rheumatologists also insist that you should always use the right techniques when you lift, sit, bend, stand, and carry. Proper balance, position, and support make a difference in keeping your joints safe from trauma or damage.

 

Be Prudent

Clinical research shows that joints wear out over time. When this happens, your joints weaken, making you more vulnerable to injuring yourself. Trauma during an accident or while playing contact sports can also damage joints, cartilages, bones, and muscles which is why it's vital to wear protective equipment and follow safety protocols at all times.
 

Do Not Neglect Your Checkups

Prevention is always better than cure. Seeing your rheumatologist regularly can help delay the onset of osteoarthritis and can also spot symptoms of osteoarthritis early. Your doctor can suggest lifestyle changes and treatments for you that could then delay the progress of your osteoarthritis. Researchers maintain that proper lifestyle adjustments and diet modifications can help keep osteoarthritis from taking over your health. It is always best to make the necessary changes early in order to reap more from your good joint health.

Here at East Bay Hand & Upper Surgery, we can help keep your knee joints functioning efficiently for whatever activities you may have. Feel free to walk into our Oakland, California office for a one-on-one consultation. You can also contact us by calling 510-904-1100 if you have any questions or would like to schedule an appointment.