It’s expected that the number of total knee replacements performed will increase more than six-fold by 2030, accounting for 3.5 million procedures per year.
A lifetime of wear and tear on the knees leads to this type of surgery, and increased obesity statistics in the United States is the main reason for the projected increase.
Staying at a healthy weight to reduce stress on your knees is the number one way to protect your knees from long-term damage. University Center for Rehabilitation and Nursing has a look at four other ways to keep your knees healthy.
- Stay Active
Staying physically fit—at least 150 minutes of moderate activity per week—is one of the best ways to maintain your knee health. The strength and range of motion that benefits the knee from exercise will mean less force is applied to it in the long run. It’s also okay to run, as it won’t damage the knee as long as you limit running to every other day. On the days you don’t run, you can swim, ride a bike, or use a machine like an elliptical.
- Build Up Leg Strength
Exercises like squats and lunges should be done a couple times a week in order to strengthen the muscles around your knees, which will reduce the overall stress put on your knees. If you’re over 50, it’s advised that you don’t squat below a 90-degree angle due to the additional pressure that puts on your joints.
- Work on Your Posture
If you slouch or stoop, that will just get worse as time goes on. Now is the time to correct your posture because bad posture changes your center of gravity, increasing pressure on your knees.
- Get Proper Shoes
Don’t just buy any old shoe or sneaker for your activities. Different people put pressure on different parts of their feet as they walk, run, or play sports, so you should visit a shoe store that can evaluate your gait and foot to recommend the correct shoe that will give you the best support where you need it the most.
To learn more about University Center for Rehabilitation and Nursing and all of the services they offer, visit http://university-center.facilities.centershealthcare.org.
