Costco Connection | July | For Your Health | Don't go weak in the knees
FOR YOUR HEALTH
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Don't go weak in the knees
Preventing knee issues and keeping you on the move
Preventing knee issues and keeping you on the move
by Suja Natarajan
The knees are the largest and one of the most stressed joints in the body, making them vulnerable to injury. One of the most common ailments for Americans of all ages is knee pain; according to a 2018 article in American Family Physician, knee pain affects 25% of American adults.
Common knee problems include torn cartilage, sprains, fractures and underlying medical conditions, such as rheumatoid arthritis or diabetes. Symptoms can range from mild discomfort to swelling, weakness, stiffness or an inability to straighten the knee.
Here are a few ideas to keep your knees in top shape.
Strengthen muscles
The quadriceps and the hamstrings are two muscle groups that support and stabilize the knee joint. Strengthening these muscle groups improves knee mobility and keeps them flexible. Strong quadriceps can help take pressure and shock off the knee joints. Weight-bearing exercises [see “Keep them fit”] are crucial.
Increase range of motion
Full range of motion (ROM) allows the joint to bend, rotate or extend. ROM exercises stimulate the joint to produce synovial fluid, natural lubrication that maintains the balance and smooth movement of the joints, says Dr. Mark Slabaugh, an orthopedic sports medicine surgeon in Baltimore. Gentle, persistent stretching will strengthen and restore the motion of the knee.
Good posture
Proper shoulder, back, knee and leg posture can prevent pressure on the joints and the supporting muscles. Sitting on your knees, crossing your legs and slouching forward puts pressure on the knee and can damage the cartilage. “When we slouch or stoop, our center of gravity shifts, which places more stress on our hip and knees,” says Dr. William Leone, an orthopedic surgeon in Fort Lauderdale, Florida.
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