Our knees are one of the parts of our body that we use a lot throughout the day. We use our knees to sit, walk, and stand. In addition to all these, we make uncountable movements with our legs that need the support of our knees. Surprisingly, we also exert a huge amount of pressure on our knees while we work. Our body weight alone places an enormous force on our knees.
We don’t tend to notice the pain when we’re young but it grows much more intense as we get older, especially over 50. That’s when people start complaining about their knees. If your knees are bothering you, you may want to consider a healthy eating plan that will help you lose the extra weight that’s causing you pain.
As we age, it gets harder to perform certain physical activities and we have to be careful not to do any that will cause added knee pain. It’s best to eat a healthy diet, do exercises that won’t cause injury to our knees like walking or swimming, and get enough rest.
Things to do to prevent knee pain after 50
Knee pain is usually the result of an acute injury or repetitive motion that causes undue stress. Below are 5 suggestions to avoid unnecessary injury by making simple lifestyle changes:
1. Maintain a healthy diet
A simple solution for relief from knee pain is to pay attention to what you’re eating. It’s easy to resort to eating processed foods when you have a busy lifestyle. But, that may be the source of inflammation in your body. It’s best to avoid food with gluten, soft drinks, spices, and sugary snacks. These foods may lead to inflammation to the knees and joints, resulting in pain throughout the body.
Eating a healthy diet will help you prevent knee pain. Find a smart eating plan that works for you and vary the foods occasionally. Make sure you eating enough protein, essential fatty acids, and carbohydrates. Anti-inflammatory foods such as eggs, spinach, chicken, salmon, steamed vegetables and fruits will provide the necessary nutrients to help prevent knee pain.
2. Get enough rest
You are more prone to injury when you’re tired. One of the best things you can do to prevent knee pain is to get enough sleep and rest when needed. This will help alleviate the pain in the joint around the knees. When you rest, your body’s muscles relax and restore their energy. It is a natural way of healing the body.
3. Do low-impact exercise
Low-impact exercise burns off excess calories but will also help prevent knee pain and other injuries. You may want to try regular stretching, yoga, walking, or swimming. When done regularly you’ll have more flexibility. It will not only easy knee pain but prevent arthritis in your legs and hip. Keep in mind that you should always do a warm-up and stretch before doing more vigorous exercise.
Stretching decreases the tension in your tendons that can cause pressure on your knees. Only do exercises that will allow you to move within the limits of your knee pain. Low-impact exercises give you more health benefit than drawbacks. When you improve your range of motion it puts less pressure on the knees.
4. Swim or walk
The simple act of walking or swimming, especially when you’re over 50, will reduce your risk of knee pain overall. If your knee pain is acute, swimming is the best option for a low-impact workout. It allows you to move freely in the water without putting pressure on your knees. It also helps reduce stiffness in the joints and strengthens the muscles surrounding the joints.
If you’re retired, and not getting around the way you used to when you were working, you may have to make an extra effort to keep moving and stay active. Even a quick daily walk around your neighborhood will make a difference in your overall health. See if you can find reasons to walk more like parking farther away from the store, taking the stairs instead of an elevator, or if the weather makes walking impossible, buy a treadmill.
5. Maintain your weight
As we all know, it’s easy to gain weight as you age and it’s harder to lose the fat once you put it on. Excess weight puts extreme pressure on your knees and is the most frequent cause of knee pain. It also affects your balance, which can cause injury if you slip and fall. When you combine a healthy diet with simple and safe exercise to regulate your weight it will significantly lessen the chance of you becoming injured.
In summary, knee pain can be easily avoided over 50 by making simple lifestyle changes. When you do, you will reduce your risk of injury and subsequent pain substantially.
You may want to read: “Heal Your Knees: How to Prevent Knee Surgery and What to Do If You Need It” by Robert Clapper & Lynda Huey
Have you experienced knee pain? What have you done to avoid it or make it go away? Please leave a comment below.