Knees hurt? You’re not alone. Chronic knee pain is thought to affect up to 25% of adults and can significantly limit your mobility and quality of life. Your knee is a hinge joint that primarily moves back and forth (flexion and extension) and allows some twisting or rotation.

Every step you take places stress and strain on your knees, so it’s no surprise that trauma, misalignment, and degenerative changes can all take their toll.

Why it Matters:
While knee pain may not be entirely preventable, there are steps you can take to keep your knees as healthy as possible. At the top of the list is to watch your weight. For every pound you are overweight, your knees must absorb an extra 4 pounds of pressure when you walk, run or climb stairs.

In addition, the cartilage in your knee is designed to last a lifetime if you take care of it. Here are a few additional ways to keep your knees healthy and strong.

• Warm-Up Before Exercising: Stretching your quadriceps and hamstrings before and after you exercise is a smart way to reduce the chance of a flare-up of knee pain.
• Find Adequate Foot Support: Every step you take transfers force from the bottom of your foot to your knee. Therefore, your shoes should provide the support you need to keep your knees healthy for at least 10,000 steps per day.
• Maintain a Full Range of Motion: Ensuring your low back and hips are moving freely is essential to overall knee health.

Next Steps:
The joints of your body should have a balance of strength and flexibility through their full range of motion. Unfortunately, it’s not uncommon for people with back issues to find themselves struggling with knee pain after limping around for a few weeks.

We encourage our patients to be proactive with their health. Use the strategies above to help reduce your chances of knee pain, and be sure to schedule an appointment if you encounter any knee pain or restricted motion.

Science Source:
(1) Chronic Knee Pain. Healthline. 2021