Are you nice to your knees or are you putting too much stress on them? There are some bad habits that can hurt your knees and may cause chronic pain and disability. Let's see what these bad habits are and why you should avoid them.
By asking yourself the following questions, you'll be able to find out if you are killing your knees.
How much weight are you carrying?
Your knees are carrying your body weight and so it is important for you to ensure that you have a healthy body mass index or BMI. When you have the right weight, your knees will not have to carry the extra weight whenever you are walking or standing. Every extra pound you carry in your body weight can add up to 3 pounds of pressure on your knee joints when you walk. When you run, your body is taking 10 pounds of extra pressure for every extra pound of your body weight. If your BMI is 25 or more, you may compromise the health of your knees. Obesity is one of the biggest risk factors for developing osteoarthritis as it results in speeding up the process of cartilage breakdown.
Are you exercising?
If you want to maintain your knees straight, you will need to exercise regularly. Without regular exercise, your muscles will weaken and the joints will not have the support. When that happens, your muscles, bones, tendons, ligaments, and joints will be vulnerable to misalignment.
You can always choose exercises with a lower risk of a knee injury. If you suffer from a knee injury, it can double the risk of developing osteoarthritis. When you perform moderate and regular exercise, it will help your knee joints better than occasional strenuous exercises. Low-impact activities are better for you because they will build stamina, strength, and flexibility. Such activities include yoga, biking, walking, swimming, and weightlifting. These exercises will also enhance circulation and improve your range of motion and will help you build the muscles around your knee joints.
Are you overusing some muscles and joints?
By staying active, you can protect your knees. However, you need to avoid repeated trips strain on muscles and joints. If you are performing the same activity for work, recreation or exercise can lose and tendons or damage cartilage and may eventually result in injuries and arthritis. If you are overusing a joint, your body will show some signs. If you feel pain or discomfort during or after exercise all while performing daily chores, it may mean that you are overusing some muscles and joints. If that is happening, you need to take a break until the pain goes away.
Is your body properly aligned?
If your body is not properly aligned, your joints and ligaments, and muscles may experience more strain than they can endure. You need to have the correct standing and sitting posture to avoid the strain on your knees. While standing, the correct standing posture means that your back is straight and you're not slumped forward at the shoulders or your waist. Your knees should be slightly bent but not locked, your abdominal muscles need to be light, your head should be centered over your body and your weight needs to be evenly distributed between your feet.