Aging and its impact on knee discomfort, along with suggested methods for alleviation.
As we age, our bodies undergo changes that can increase the risk of knee injuries and osteoarthritis (OA). Here's a look at some common risk factors and preventative measures to help maintain knee health.
Aging causes the cartilage that cushions the bones in the knee to wear thin, and our bone density drops. This, combined with muscle weakness, decreased balance and coordination, and falls, can lead to knee injuries and OA. Repetitive movements that put a lot of strain on the joints and improper movement patterns, such as squatting or kneeling incorrectly, can also contribute to pain and OA progression.
Excess body weight increases the risk of knee injuries and OA, as it places additional strain on the joints. Maintaining a healthy weight and selecting softer walking surfaces when possible can help reduce knee joint load.
The ligaments that connect the bone and muscle in the knee become less elastic with age, making them more susceptible to injury. Wearing well-cushioned shoes and exercising regularly are good practices for knee care, as they help support the joints and reduce the risk of injury. Footwear that offers no support can increase the risk of knee injuries.
Preventative measures focus on maintaining and improving muscle strength, joint stability, balance, and correct movement mechanics. Regular knee strengthening exercises, such as wall sits, step-ups, hamstring curls, calf raises, and leg lifts, target the quadriceps, hamstrings, calves, and hip muscles to support knee stability and reduce pain. Balance training exercises like standing on one leg and weight shifting help improve coordination and reduce the risk of falls, a major cause of injury in older adults. Incorporating flexibility routines and gentle stretching can maintain joint range of motion and reduce stiffness.
Practicing safe movement patterns and body mechanics to avoid placing excessive strain on the knees during daily activities is also important. Physiotherapy for seniors typically offers individualized programs based on personal mobility, health status, and goals, emphasizing long-term mobility, pain management, and fall prevention.
Some research suggests that swimming, being non-weight bearing, can aid recovery from minor knee injuries and reduce the risk of long-term issues. A 2023 study found that people who engaged in strength training are 20-per-cent less likely to suffer from OA than those who've never done it. However, it's worth noting that running, particularly road running, has been compared to hitting the soles of the feet with a hammer for an hour, and there is debate about whether it is good or bad for the knees. A 2017 study found no significant difference in the risk of knee OA between runners and non-runners.
In conclusion, a combination of targeted strengthening, balance training, movement education, and lifestyle adjustments offers the best protection against knee injuries and OA progression with age. Consulting with healthcare professionals such as doctors or physical therapists ensures exercise safety and tailored care.
- As we age, the science of aging reveals that our body's cartilage wears thin and our bone density drops, increasing the risk of knee injuries and osteoarthritis (OA).
- Incorporating regular fitness-and-exercise routines, like swimming and strength training, can aid knee health and potentially reduce the risk of OA and chronic diseases.
- To maintain knee health, it is crucial to focus on medical-conditions such as muscle weakness, decreased balance, coordination, and falls, with preventative measures like balance training exercises and physical therapy.
- Health-and-wellness choices such as maintaining a healthy weight, wearing well-cushioned shoes, and selecting softer walking surfaces can help reduce the strain on knee joints and mitigate the risks associated with aging and knee injuries.
