One of the most sensitive parts of our body tends to be our knees, which is quite a surprise, as most of the force when we stand is handled by them when we are standing, walking, or running. As we age, our body gets weaker in general, but healthy habits can reduce certain effects of aging, and some of those habits might save you from a surgical procedure.
Lose some weight
According to an orthopaedic surgeon in Coffs Harbour, depending on what you are doing, the force of weight can be four times bigger than the actual weight. This means that if you were to lose 10 pounds, you would be removing 40 pounds of force from your knees, which is quite a big deal. Over time, as knees wear and tear, even a few pounds can make a big difference.
Weight alone is also not the only factor that increases the risk of injury to your knees, as fat cells alone play a significant role. That is because they release chemicals that lead to inflammation, which is often linked to osteoarthritis due to how hard it is on your joints.
Of course, not everyone should lose weight, as sometimes you might already be in your perfect body mass index, which is usually between 18.5 and 24.9. It is always best to consult your doctor if you should lose weight and how much you should lose. If you lose weight, make a healthy weight loss plan that fits your habits and lifestyle.
Exercise
When it comes to keeping the body healthy, there is nothing better than exercise. Even a little bit of exercise every day can go a long way, as it will boost your immune system and it will also strengthen your body in general.
Of course, it is very important that while you do exercise, you avoid doing the same motion over and over, as this will increase the wear and tear effect on a joint. In case you are already injured, exercise should be minimal, as, in smaller amounts, it is a great form of recovery, while pushing things too hard will make things worse.
The effects of boosting the immune system by exercising are not the biggest compared to some other options, but as they do reduce the risk of inflammation, they reduce joint pain, as well as the causes of it. People who tend to do some kind of exercise every day for at least fifteen minutes tend to have much lower risks of developing osteoarthritis and similar diseases.
Exercise plays an important role in knee injury prevention
Improve your technique
While exercising is a great way to reduce the risk of injury, if you are not exercising correctly, you are kind of doing the opposite. It is very common that even the smallest error or change in form while you are exercising leads to an injury, even if you are playing sports like golf, where you can do a mistake during your swing.
If you are thinking of moving from stretching and casual exercises at home to a gym or to a sport, do not start exercising on your own. Either get a friend who is already experienced in the area you are interested in or consult with a trainer, coach, or a physical therapist for proper guidance.
Warm up!
Another very important thing, no matter how you are planning to exercise, is to warm up. Even if you are very excited to play that game of basketball with your friends on the perfect-weather weekend after working in the office all week, you should take a few minutes to warm yourself up.
Make sure that all of your muscles, ligaments, tendons, and joints are warmed up by making various moves. Warming up should usually take about five to fifteen minutes, depending on what you are planning to do, and it is a small price to pay compared to a potential injury.
Even after the exercise, make sure to start your main activity slowly. There is no need to give it your best in the first few minutes, especially in a casual environment. In case you are getting into a sport like tennis, weightlifting, or football, let your body get used to the movement.
By letting your body adapt to the new modes slowly, it will be less of a shock and a surprise once you put more effort into your activities, which will reduce the risk of injury significantly. A lot of patients who got the total knee replacement in Coffs Harbour by Mid North Coast Hip & Knee Clinic have not followed the important rule of taking it slow, and you do not want the same to happen to you.
Warm up before doing serious exercise like playing sports!
Final word
Knee injuries should be taken very seriously, as well as the way to prevent them. If you have decided to improve both your physical and mental health by starting to exercise, that is fantastic, but make sure you do it properly. Do not be ashamed to ask for help, or to consult with a professional about advice
