Know Smart Ways About How To Prevent Arthritis In Knees

Even though the issue of arthritis can be a challenging condition, there are numerous positive and empowering steps one can take to protect those knees.  

Some of the steps are often about making healthy choices in everyday life. They are mentioned as a list below.  

Maintain a Healthy Weight, Lighten the Load on Knees! 

This is one of the most important things one can do for those knees! The more stuff you put in that backpack, the harder it is for you to carry it, is that normal?  

It is the same with those knees. Every extra pound you carry can usually put more stress and pressure on those knees.  

Over time, such extra stress can wear down the cartilage quicker and this can enhance the risk of developing arthritis like issue. 

• How to do it: Focus on eating healthy, and some balanced meals.  

• Choose some lean proteins including fish, chicken, or beans.  

• Try to limit intake of sugary drinks and snacks, as well as those processed foods.  

• If you are not sure where to start with healthy eating, talk to a doctor, a parent, or a trusted adult.  

Right Exercise Is Knee’s Best Friend 

It might seem strange, but moving those knees helps to answer how to prevent arthritis in knees and stay healthy. Performing some regular exercise does two very important things for those knees: 

• Strengthens Muscles: Exercise like help can build up the muscles around your knees (just like those thigh muscles and calf muscles). Such strong muscles shall act like those natural shock absorbers and strong helpers. It shall support the knee joint and at the same time it takes pressure off the cartilage. 

• Keeps Joints Flexible: Movement of being flexible helps in keeping the joints flexible and helps the joint fluid. This is just like a natural lubricant, which shall move around. 

However, it is important to choose the right kinds of exercises that are gentle on those knees, especially if you have not been active lately.

Protect Your Knees from Injuries – Be Smart, Play Safe 

A major injury to the knee, just like tearing a ligament (that are among the strong bands which shall connect bones) or other damages to the cartilage. This can significantly enhance the chances of evolving arthritis later in life. It is just like having a car accident; even if fixed, there might be some sort of lingering issues. 

• Be safe while performing sports: While playing sports or enjoy some of the activities including skateboarding, rollerblading, or skiing. Make sure you wear proper protective gear. Just like knee pads or braces. They are sure to absorb impact and can also prevent twists from occurring. 

• Learn good form: While playing sports or lifting weights, you need to make sure of using the right techniques. Poor form can simply put some unhealthy stress on the knees. Listen to your coaches, trainers, or some of the physical education teachers. They are best to teach you how to move safely and effectively and ways of how to prevent arthritis in knees. 

• Be careful with heavy lifting: Lifting anything heavy is tricky. You must always bend your knees and lift with legs and not your back. This act shall protect both your knees and back from being injured.

Eat Foods That Fight Swelling  

Foods have special powers to help lower inflammation in your body.  

Eat more of the “superfoods” mentioned below: 

• Fruits: All those colorful berries like blueberries, strawberries, cherries, and oranges too. 

• Vegetables: Choose more of leafy greens (including spinach and kale), broccoli, bell peppers, and some fully ripped tomatoes. 

• Nuts and Seeds: choosing to have almonds, walnuts, chia seeds, and flax seeds are known to be great sources of healthy fats and nutrients. 

• Olive Oil: Use some extra virgin olive oil for cooking and in those healthy fruit/vegetable salads. 

Avoid use of processed foods, sugary snacks, sugary drinks. Eating too much of red meat can sometimes make inflammation worse for some people. Note these tips while learning how to prevent arthritis in knees. 

Smoking Is A Harmful Habit for Joints 

Smoking is harmful and you must not smoke if you want your joints to be fit. It can: 

• Increase Inflammation 

• Damage Tissues 

• Hurt Blood Flow 

If you smoke, quit it today for better tomorrow. This shall also include answer to how to prevent arthritis in knees. There are many resources available to help people quit and choose healthy life ahead. 

Pain is a Warning Sign Of Bigger Issue 

If your knees start to hurt, do not ignore it or try to “tough it out.” Pain is the body’s way of sending you messages. This tells you that something might be wrong and shall need attention. 

• Rest: If you feel the pain after performing an activity, give your knees a break. Act of resting shall allow tissues to recover. 

• Ice: placing an ice pack on a sore knee for approx. 15 to 20 minutes can help in lowering swelling and pain. Just be sure of wrapping the ice pack in a cloth so it is not directly touched on the skin. 

• Visit the doctor: If the pain does not go away after a few days of rest, or if it is severe, the knee shall look swollen, red, or feels warm. If at all you cannot move your knee properly, talk to the doctor. Getting proper early help can make a big difference in preventing some of the worse problems later on.