5 Ways To Keep Your Knees Young And Strong

//5 Ways To Keep Your Knees Young And Strong


When you walk, 3 kilos, and when you run 10 kilos of weight is borne by your knees

If you were to ask whether your feet or your knees carry most of your body weight throughout the day it would not be wrong to say that knees are in first place. However it is necessary to try to reduce the load on your knees. Acibadem International Hospital Orthopedics and Traumatology Department Assoc. Prof. Dr. Mehmet Uğur Özbaydar explained that for every extra kilo of weight we carry, our knees have to bear over 3 kilos when we walk and over 10 kilos when we run. Due to the load that our knees have to carry the cartilage surrounding our knees become worn and damaged. This is followed by deformities in the bones (osteoarthritis), pain and limited movement.

Providing some suggestions to help maintain healthy knees throughout a lifetime, Assoc. Prof. Dr. Mehmet Uğur Özbaydar drew attention to 5 important issues.

1-WATCH YOUR WEIGHT: Do not give your knees a heavy load to bear. For every extra kilo of weight we carry, our knees have to bear over 3 kilos when we walk and over 10 kilos when we run. Do not rush while going up stairs and make sure to hold onto the railing.

knees-sports2-STRENGTHEN YOUR MUSCLES: Strengthen your thigh muscles. Regular exercise is the main way to maintain strong muscles. It is important to try and get at least 30 minutes of exercise a day on a regular basis. One of the most important factors that helps prevent knee cartilage damage is to have strong muscles in the knee area. When the Quadricep muscle, which is located on the top-front of the knee, is just 25 percent stronger it reduces deformities in the knee bones by 30 percent. The muscles in the knees are on the top and inner side. Compressing your knees when you are sitting is a simple way to strengthen these muscles.

3-AVOID MOVEMENTS THAT STRAIN YOUR KNEES: Try not to twist your knee more than 90 degrees and be careful to keep your knees and your feet lined up during daily activities or sports. Do not take any pain you feel after doing sports lightly. Take a break from exercising until the pain subsides. You can do other exercises that do not strain your knees during this time. If the pain does not go away in 2 weeks make sure to seek medical attention.

4-DO KNEE-FRIENDLY SPORTS: Knee injuries increase the risk of osteoarthritis. You should do sports in which the risk of knee injuries is low. Light daily exercises are more beneficial than high impact exercises that are done infrequently. The exercises you do should increase flexibility as well as strength. Walking, swimming, yoga and pilates are sports that increase flexibility.

5-THE RIGHT SHOES WILL ALSO PROTECT YOUR KNEES: It is important to choose the right shoes. Shoes should help distribute body weight anatomically over the feet. Shoes being anatomic or corrective, if there are deformities in the feet, will help to reduce the load on knees. High heels increase the load on knees and cause bone deformities.


These are the disorders that occur most in knees!

Assoc. Prof. Dr. Mehmet Uğur Özbaydar provided information on the disorders that occur most in knees as follows:

  • Knee disorders can be acute or chronic. Acute knee disorders mostly happen from injuries.
  • Fractures and dislocations can occur in knees due to serious injuries. These types of injuries need to be diagnosed and treated urgently.
  • Meniscus tears and ligament and tendon injuries associated with knee injuries are frequently seen in young men.
  • Arthritis of the knees is a chronic illness. Many rheumatic diseases can cause arthritis. (Rheumatoid arthritis, gout, etc.).
  • Chronic knee pain due to excessive strain when bones grow fast and the tendon in the knee cap cannot adapt is a condition seen in growing children. (OsGood Schlatter Disease)
  • Anterior knee pain, connected to a disorder in the alignment of the knee cap, is often seen in young patients (especially young women).
  • Narrowing of the joint gaps, limited movement and pain in connection with increased loads on the joint because of alignment disorders in the knees, are some complaints that middle-aged men and women may have.
  • Softening and wear on the cartilage and in advanced cases, deformities and calcification can be seen in the knees of women patients, in particular, with the advancement of age.
  • The primary treatments for these disorders are nonsurgical methods. Activity modification, cold application, non-steroid anti-inflammatory medication, herbal support treatments, knee protectors and physical therapy can be used as treatment. Patients that do not respond to these treatments will have to consider surgical options.
2017-04-14T19:05:00+00:00 News|