People often forget the important role knees play in mobility and daily life until they start to hurt.
Knee pain and injuries are quite common, especially as we age. And while knee replacement can be a great help for those with severe mobility issues, it would be best to avoid major surgery.
The good news is that there are many ways to prevent injuries and keep our knees healthy and strong as we age.
HuffPost asked orthopedic surgeons—doctors who know knees inside and out—to share the things they never do to keep their knees healthy. Find out what they avoid.
They do not engage in high-impact exercises after prolonged inactivity.
“One of the mistakes people make is jumping into exercise too quickly and going from zero to 100,” said Dr. Eric Grossman, an orthopedic surgeon at NYU Langone Health. “If someone is new to exercise, they haven’t built up their tolerance yet, so trying to do too much at first can lead to injury.”
He recommends gradually building up to more intense sessions. If you want to take up running, for example, consider starting with slow, short jogs on softer surfaces rather than immediately trying to run a half marathon on concrete.
“Never start a high-impact, high-stress exercise program after long periods of inactivity,” said Daniel Miller, MD, an orthopedic surgeon at Orlando Health Jewett Orthopedic Institute. “There are many new fads and workouts that offer quick results with grueling routines. Give your body time to acclimate and gradually increase your activity level. You’ll be more likely to avoid injury and stick with your new program.”
They are not ignorant of pain.
“Pain is your body’s signal to you,” Miller says. “If you ignore pain or simply assume you can train through an injury, you’re likely to continue to suffer from that discomfort. By persisting in your pain, you’re also likely to make your current injury worse and put yourself at risk for further damage.”
It’s normal to feel some mild soreness or aches after a workout, but sudden, sharp pain, swelling, or restrictions in your movement could be a sign of something more serious.
“Knee pain can be the result of an injury to one of the structures inside the knee, such as a torn meniscus or an injury to a ligament like the ACL,” said Dr. Struan Coleman, an orthopedic surgeon at the Hospital for Special Surgery in New York City and co-founder of Motive Health. “Knee pain can also be a sign that the cartilage is being overworked and is starting to wear down, leading to early arthritis.”
An evaluation and diagnosis by a doctor can relieve your discomfort and help you avoid lasting complications.
“You should always seek the advice of a healthcare professional who will perform an examination and likely do an X-ray and possibly an MRI,” Coleman added. “Once a diagnosis is made, the appropriate treatment plan can be put in place.”
They don’t skip warm-ups.
Before starting a workout or sports session, it is essential to take the time to properly warm up your body with stretches and light exercises. This will better equip your muscles and joints to withstand the strain of the exercise and maximize its benefits.
“Dynamic stretching and warming up before exercise helps supply blood to the muscles and reduces the risk of knee injury,” says Shawn Anthony, MD, associate chief of sports medicine at Mount Sinai Health System and the Orthopaedic Center at Mount Sinai West. “This can include lunges, jumping jacks, or running in place. Dynamic stretching has been shown to be more effective than static stretching.”
They do not neglect the opportunities for better nutrition.
“A healthy diet rich in antioxidants and vitamins promotes joint health,” says Anthony. “Maintaining a healthy weight also reduces stress on knee joints, which can worsen pain from knee injuries and osteoarthritis.”
In addition to potentially reducing stress on your joints, eating nutritious foods can also improve longevity and help your body cope with other health issues. Doctors who spoke to HuffPost recommend talking to a nutrition specialist to determine which approach is best for you.
“Maintaining an ideal weight can be very challenging for patients with knee arthritis because knee pain often leads to decreased physical activity,” Coleman said. “It is extremely important to work with your healthcare provider to design a good nutrition and exercise program to maintain an optimal body weight.”
They don’t exercise without proper form.
“Never do any exercise or strength training without proper mechanics,” Anthony said. “One of the most common causes of injury is poor mechanics when lifting weights.”
Adopting proper posture is an important consideration to avoid straining, tearing or spraining muscles, joints and ligaments.
“This is especially common among those who are just starting out,” Anthony added. “It’s always best to get advice from a fitness trainer who can demonstrate and monitor good form and reduce the risk of injury.”
They don’t often kneel on hard surfaces without cushioning.
“It’s best to avoid kneeling frequently and for long periods of time without any cushioning,” said Dr. Leon E. Popovitz, co-founder of New York Bone & Joint Specialists. “The key to healthy knees, or any joint for that matter, is to preserve and protect the structures we’re born with.”
He stressed the importance of preservation for longevity.
“Cartilage is particularly sensitive and essential for the preservation of the joint,” Popovitz added. “Therefore, excessive impact or stress could lead to degeneration of the joint. Therefore, it is best to avoid any direct trauma to the knee.”
They don’t stick to just one type of physical activity.
“Never underestimate the importance of playing multiple sports or alternating exercises and activities,” Anthony said. “Overuse injuries are the number one cause of knee problems. Playing multiple sports or varying exercise routines has been shown to reduce the risk of repetitive use injuries.”
By varying your physical activities, you also allow your body to strengthen the muscles that will help keep your knees and other joints healthy. Don’t forget areas like your core.
“It’s important to keep your core muscles strong and stretch to minimize injury,” Popovitz said.
They do not decrease activity after a diagnosis of arthritis.
“When you start to experience knee pain due to arthritis, the first thing that happens is you reduce your activity level,” Coleman says. “This leads to weakening or atrophy of the muscles around the knee joint, especially the thigh muscles. Many studies have shown that maintaining strong muscles in the legs can help prevent knee pain, especially when it’s caused by early arthritis.”
He stressed the importance of staying active to maintain and strengthen the muscles around the knee. You might consider working with a physical therapist to develop a specialized program or simply modifying your regular routine to focus on low-impact exercises. Keep moving and get your blood flowing.
“There’s a common misconception that people with arthritis can’t use their joints or need to move them less, but arthritis shouldn’t stop you from being active,” Grossman says. “Just organize your activities to focus on more constructive, lower-impact options. Stay moving and strengthen your muscles. If walking hurts, switch to a stationary bike or elliptical, or try swimming.”