5 ways to protect your knees

physiotherapy Birmingham

Your knees are the most complex and at risk joints in your body. Their role is extremely important, as they hold your bodyweight, and are under constant pressure while walking, running and standing. The older we get the harder it becomes to protect our knees effectively, however, in the same way you watch your diet and your general well-being, you should also always put your knees at the top of your health priorities. Have a look below for 5 ways you can effectively protect these incredibly important joints:

1 Choose your sports carefully

While sports are a great way to keep your mind and body healthy, certain sports can be extremely damaging for your knees as they put a lot of pressure on the joints and lead to constant twisting and rotations. Sports that are good for your knee health include swimming, rowing, and cycling. Sports which should be avoided or practiced more sporadically if you suffer from knee problems include skiing,  basketball, and golf. If you have suffered a sports injury, don’t ignore it, consult a physiotherapist and get back on your feet. 

2 Ice Therapy

If you feel your knees are inflamed after you practice sports or put pressure on the joints, don’t ignore the signs. Put ice on the knees and reduce the inflammation and pain before the injury gets worse.

3 Protect them while working

If your job includes a lot of up and down movements and kneeling down for a prolonged amount of time, always make sure you wear knee protection. Research the best knee protection for your job and make sure you don’t ignore signs of inflammation and osteoarthritis.

4 Work all muscles and practice different sports

A great way to protect the joint is to work the muscles. Doing strength and flexibility exercises is a great way to preserve the joint and stabilise the knee. Make sure you are working all muscles so that one is not more developed than another. The most important muscles to exercise are quads, hamstrings, abductors, and adductors.

5 Consult a professional

When it comes to knee pain, you should always know your limits. Slow down, reevaluate your sports choices and ice the inflamed joint. If the pain and/ or swelling persists for more than 48 hours, consult a professional. If the knee pain is not connected to trauma and you are experiencing fatigue, loss or range of motion,  joints’ stiffness, pain, and swelling also consult a professional as these might be early signs of arthritis. While there is no cure for the condition, physiotherapy can help minimise arthritis symptoms so that you can lead a more active and independent lifestyle. 

Your knees are the most vulnerable joints in your body, start protecting them today with a healthy lifestyle and prevention as your top priorities. Don’t ignore the signs and make sure you consult a professional if the pain and swelling persist.

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