Maybe you notice a twinge in a knee when you’re walking down the stairs, a little discomfort when you get up from a chair or stiff knees after you wake up in the morning. You want to make sure you keep your knees as healthy as possible as you get older.
As you get older, you may be more likely to have knee problems like:
- Osteoarthritis: Cartilage in the knee can wear down, causing pain, stiffness and mobility problems.
- Meniscus tears: Cartilage that cushions and stabilizes the knee can tear, causing pain, swelling and trouble moving the knee.
- Ligament injuries: The anterior cruciate ligament (ACL) or medial collateral ligament (MCL) can tear, causing pain, swelling, instability and trouble moving the knee properly.
These six steps can help keep your aging knees healthy:
1. Strengthen your knees with exercise
“It's important to have a variety of different exercises including mobility exercises, things like walking, riding a bicycle or even swimming and resistance-based exercises either from body weight or from weight on a machine,” said Jeff Willenbrecht, PT, a physical therapist with Banner Physical Therapy.
“Try to make your activity fun. Exercise can be tedious if you don't change it up. Include hobbies and things you enjoy. If you like golfing, maybe play nine holes instead of 18, but walk instead of taking the cart. Try dance classes and invite your friends. There are lots of ways to get exercise that aren't simply going to the gym,” he said.
Exercise can keep the muscles and tendons around the knee more flexible, so you have better movement in the knee and your knees aren’t as stiff. Strengthening the muscles around the knee can help support it, protect it from injuries and reduce the risk of osteoarthritis.
“Things like straight leg raises, knee extensions and hamstring curl exercises, maybe on equipment at the gym, are important to support the knee. It's also important to dedicate time to stretching the calves, quadriceps (thigh muscles) and hamstrings to maintain mobility,” Willenbrecht said.
Stretching helps maintain or increase the range of motion in your knees, making it easier for you to move around.
Don’t forget to keep your hips strong. “Your hips are essential to proper knee function. Many times, knee pain stems from weak hips. There are not many movements you do with your lower extremities that don't start with the hips,” Willenbrecht said.
2. Keep your body weight in a healthy range
Every pound of body weight adds four pounds of stress to your joints. “This is just physics — the bigger you are, the more gravity is pulling on you and that means the more compression on all of your joints, not just your knees. Maintaining a healthy weight means your body doesn't have to work as hard,” Willenbrecht said.
Extra weight on your knees can wear them down more quickly and raise your risk of osteoarthritis. It can help to choose a balanced diet centered on fruits, vegetables, whole grains, lean proteins and healthy fats. Limit high-calorie foods that are low in nutrients, like sugary snacks and processed food. Physical activity can also help you maintain a healthy weight.
3. Choose the right footwear
As you get older, you might notice that your knees bother you when you’re wearing flip-flops, slippers or casual shoes that don’t provide a lot of support. Good footwear helps spread pressure evenly across your feet and legs to reduce the strain on your knee joints.
“I look at footwear as tools — it's important to have the right tools for the job. You wouldn't wear stilettos to do gardening – unless you wanted to aerate your grass, maybe? It's true that our ancestors didn't have Nikes, but they were running on dirt and grass — things that leave a footprint when you stand on them. Having some cushion in your shoes can help absorb some of the impact on your knees,” Willenbrecht said.
Look for shoes with arch support to help stabilize your feet and good cushioning to absorb shock and help you feel comfortable.
4. Use good posture and body mechanics
Holding and moving your body correctly can help protect your knees. “Your body was designed to operate under certain parameters. Improper posture alters those parameters and makes your muscles and joints work harder. Having bad body mechanics is like driving around on unbalanced tires — you are going to wear out faster,” Willenbrecht said.
It can help to pay attention to how you move and position your body. When you’re bending down, bend at the hips and knees rather than leaning forward and straining your back.
Avoid twisting your knees while lifting or carrying heavy objects. If you must lift something heavy, bend at the knees, keep your back straight and lift with your legs rather than your back or arms.
Moving your body correctly keeps the force even across your body and lowers the pressure on your knees. It can reduce the risk of injuries.
5. Manage your knee pain
“When it comes to knee pain, the easiest advice is: ‘Motion is lotion.’ Maintaining good strength and mobility will help control possible tendonitis and lower the impact of arthritic joints. Lots of people have arthritis in their knee but don't know it because they are active and the muscles are helping to support the knee. It is easier to maintain the knee than to have to repair it,” Willenbrecht said.
You can try to manage knee pain with:
- Over-the-counter (OTC) pain relief: Non-prescription medications, such as ibuprofen or acetaminophen, can help with mild to moderate pain. Be sure to follow the label directions.
- Physical therapy: A physical therapist can show you targeted exercises and treatments for knee pain. Physical therapy can help strengthen the muscles around the knee, improve flexibility, teach you proper techniques to reduce strain on the joint and find ways to manage pain and improve function.
6. Seek medical help if you need it
You’ll want to talk to a health care provider if you have:
- Persistent or severe pain: If your knee pain is ongoing and doesn’t get better with exercise and OTC treatments, you could have an issue that needs medical attention.
“Occasional discomfort in the knees is not surprising, especially as you age. But if that discomfort becomes more consistent or starts increasing toward pain, or if you start having sharp pains in the knee, it’s time to seek professional help,” Willenbrecht said. - Swelling: Swelling could be a sign of injury or inflammation, especially if it happens suddenly or along with pain or warmth.
- Trouble moving your knee: If you can’t move your knee, can’t bear weight or your knee is stiff or unstable, you could have a torn ligament, fractured bone or severe cartilage damage.
“Reaching out to your medical provider doesn't mean you are committing to shots, surgery or even therapy. It’s an opportunity to get more information and make an informed decision to address your pain,” Willenbrecht said.
It’s also a good idea to have regular check-ups with your provider. That way, you can spot problems early, see if anything is getting worse and make changes to your treatment plan if needed.
The bottom line
It’s common to have knee pain as you get older, but you can keep it to a minimum by strengthening the muscles around your knee, improving your flexibility, being careful about how you lift and move and getting professional help if you need it.
If you would like to connect with medical care for knee or joint problems, reach out to your health care provider or an expert at Banner Health.
