I have loved adventure and being active my whole life. To this day I will practically try anything, however, my aging body will make me think twice before I do. In the last couple of years I’ve noticed friends and I talking more about knee pain and how it limits what you can do. It seems to be happening to more and more people that I know OR I’m at that age when knees start giving out. Recently I noticed my knees starting to hurt if I sit too long, walk too much, or bend too much. My first thought was….. hell no….not ME! I love adventure and activity way too much to have my knees start to fail now. The last thing I want to do is to stop doing what I love.
As I travel writer I get to experience some amazing adventures, from zip lining to exploring caves. One of my favorite trips was when we took out bicycles and rode along golf courses, main streets, and parks. It was so relaxing but took a toll on my knees. I fond myself worrying about how my knees will feel after but I tell myself the pain will be worth it! There are a few things I now need to say “No” to and it upsets me. I see how much my mom misses because her knees cause her so much pain and it’s scary.
1. Maintain a
Healthy Weight.
Carrying extra pounds can exert additional pressure on your joints and contribute to knee pain. If you’re overweight, losing as little as 5 percent of your body weight can help relieve the stress on your knees. Talk to your doctor about developing a healthy eating plan and exercise program to help you lose weight sensibly.
Get Enough Rest
and Relaxation.
Sure, physical activity is important, but R and R can go a long way to promote good health – and reduce pain. Achieve a healthy balance in your life by learning stress-relief techniques like deep breathing and meditation.
Use Ice and/or Heat.
For many people with arthritis pain, ice can help relieve pain and swelling and heat can help ease stiffness. Ask your doctor about how to safely use an ice pack and/or a warm towel or heating pad. A hot shower in the morning or warm bath before bed at night also may be helpful.
Talk to Your Doctor
Don’t rest too much. Too much rest can weaken your muscles, which can worsen joint pain. Find an exercise program that is safe for your knees and stick with it. If you’re not sure which motions are safe or how much you can do, talk with your doctor or a physical therapist.
Do exercise. Cardio exercises strengthen the muscles that support your knee and increase flexibility. Weight training and stretching do, too. For cardio, some good choices include walking, swimming, water aerobics, stationary cycling, and elliptical machines. Tai chi may also help ease stiffness and improve balance.
Don’t risk a fall. A painful or unstable knee can make a fall more likely, which can cause more knee damage. Curb your risk of falling by making sure your home is well lit, using handrails on staircases, and using a sturdy ladder or foot stool if you need to reach something from a high shelf.
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