Knee pain can manifest as early as the 20s, especially in active adults who work out on concrete and other hard surfaces. Avoiding future joint injuries by taking care of your body’s largest “hinges” now. Knee joints are among the most vulnerable body parts because they support weight and endure stress from walking, running, jumping, sitting, and carrying heavy objects.

How To Avoid Knee Injuries Later In Life

Which Nutrients Support Joint Health The Most?

Consume 1,000 mg of calcium daily from dairy products and leafy greens to maintain bone and joint health. You need 10 to 30 minutes of sun exposure a day to get vitamin D, which supports calcium absorption. Ensure you’re getting enough vitamin D from the sun and from foods such as fortified milk and cereal, salmon, and crimini mushrooms.

How Can I Stretch The Right Way?

Stretch before and after every workout to warm up your muscles and joints. Avoid overextending your knees with incorrect squatting or using the joints to push yourself up. Do not use your hands to pull or push your legs to prevent further joint injuries. Additionally, run on surfaces that provide a bit of bounce, such as polyurethane running tracks or grass.

What Shoes Should I wear?

Wear sneakers that fit well, provide quality arch support, and do not crowd your toes or make your heels slip. Avoid footwear with poor cushioning as much as possible, including flats, high heels, and flip flops. These footwear options cause you to slam your feet into the pavement, increasing your risk of varicose veins and muscle aches in addition to joint injuries.

How Can I Reduces Knee Pain & Swelling?

Leave ice packs on your knees for up to 20 minutes at a time to decrease inflammation and pain. Elevate your legs as much as possible to help minimize swelling and promote healthy blood flow. Invest in quality compression wraps that stabilize the joints, help with circulation, and keep the knees aligned with your other leg bones. 

Reduce knee and other joint injuries with help from Orthopedic Associates of Rochester. The board-certified private practice serving the Greater Rochester, NY area features a team of orthopedic doctors specializing in hip and knee replacements, foot surgery, and shoulder repair. Call (585) 723-­3000 today to schedule an appointment.