Our knees are the unsung heroes of our mobility, yet many of us only realize their importance when pain strikes. As we age, knee injuries and discomfort become all too common. Thankfully, there are proactive steps to protect our knees and maintain their strength without resorting to surgery.

Avoid High-Impact Exercise After a Break

Jumping straight into a high-impact workout after a long period of inactivity is a recipe for disaster. Dr. Eric Grossman of NYU Langone Health emphasizes the importance of gradually easing back into physical activity. Instead of attempting a marathon run on hard pavement, begin with gentle jogs on softer terrain.

Never Ignore Pain

Pain is your body’s way of signaling that something is amiss. Dr. Daniel Miller warns against the temptation to 'push through' discomfort, as it can exacerbate existing injuries and potentially lead to further complications. Sudden sharp pains and swelling are signs that a physician’s evaluation is critical.

Warm-Up is Non-Negotiable

Before engaging in sports or workouts, warming up is essential. Dr. Shawn Anthony stresses the value of dynamic stretching to increase blood flow and reduce risk of injury. Activities like lunges and jumping jacks serve as excellent warm-ups.

Don’t Overlook Nutrition

A healthy diet loaded with antioxidants can make a world of difference for joint health. Maintaining a healthy weight also alleviates stress on your knees, according to Dr. Anthony. Consulting with a nutrition specialist can tailor a plan to your specific needs.

Master Your Form

Proper mechanics are crucial while exercising, especially when lifting weights. Dr. Anthony cautions that poor form can lead to detrimental injuries. It’s advisable to seek guidance from a trainer to ensure you’re executing movements correctly.

Protect Your Knees from Hard Surfaces

Spend long periods kneeling on hard surfaces? Dr. Leon E. Popovitz advises against it. Cushion your knees to prevent deterioration and preserve the vital cartilage that keeps your joints healthy.

Mix Up Your Activities

Engaging in a variety of physical activities reduces the likelihood of overuse injuries. Dr. Anthony emphasizes the importance of diversifying sports or workouts, which strengthens different muscle groups and promotes overall joint health.

Stay Active Even After an Arthritis Diagnosis

If arthritis begins causing knee pain, the instinct might be to cut back on exercise, but that can lead to muscle weakening. Dr. Coleman recommends continuing to strengthen the muscles surrounding the knee. Adapting your activities to low-impact options like cycling or swimming can keep you moving while minimizing pain.