Let's talk about the one part of the body most of us don't think about often when it comes to staying active, mobile, and pain-free: our knees. They tend to be overlooked, even though they're incredibly important and play a huge role in supporting the body — allowing us to walk, run, bend down, drive, and more. Hardly anyone actually knows how to look after them.
Everyday Activity Adds Up
Exercise is generally good for you and good for your joints, but repetitive movement can sometimes do more harm than good if the body isn't prepared for it. Every stride while jogging or running bends the knee joint, and a typical jog or run lasting even 10 or 20 minutes adds up to a lot of repetition. Even walking can cause aches and pains if the knees aren't looked after. If you're hitting the commonly recommended 10,000 steps a day, that's roughly 10,000 times your knee has bent within a single day.
None of this means you should avoid walking, jogging, or running. It means it's worth preparing your body properly for these activities, so aches and pains don't end up keeping you from being active.
Stretch Before and After
Warming up with a stretch before exercise helps you walk, jog, or run further with more ease, and can lower your risk of injury. Cooling down afterward is just as important: stretching after exercise helps your body clear the lactic acid buildup that's often behind next-day soreness, and it improves circulation and flexibility, which can reduce your chances of knee pain.
Watch Kneeling and Heavy Lifting
If your work involves heavy lifting, you've probably been told to "lift with your knees" — and that's the safest way to do it, but remember to stretch when you get home, since your knees have absorbed extra strain that day. The same goes for chasing after grandchildren in the yard. And if you love gardening, kneeling to plant flowers puts significant, sustained pressure on your knees, especially if you stay in that position for an hour or more. Bringing along a cushion or knee rest helps, and the most important part is timing: try not to kneel for more than 10 minutes at a stretch before getting up and moving around.
Don't Ignore Small Aches
Our knees are what keep us independent and able to live life fully, so the next time you notice a small ache or pain, don't brush it off. If knee discomfort is starting to creep into your routine, our physical therapists can help you get ahead of it before it becomes something bigger.
