Avoiding Knee Pain and Injuries

Woman attending to her injured knee

Knee pain becomes more prevalent with age, and can be caused by either a one-off injury, or from repetitive knee motions. To keep your knees in the best shape possible and avoid any pain or injury, take a look at these useful tips.

Maintain a Healthy Weight
Carrying excess weight can cause unnecessary stress on your knees, and will seriously increase your chances of developing knee pain. By maintaining a weight that is healthy for your size, you will be able to prevent this extra stress, while also lowering your chances of developing osteoarthritis.

Pay Attention to Your Running Technique
If you are a runner, then you have a far greater chance of injuring your knees, unless you pay close attention to your running technique. You should be leaning forward from your ankles, and landing mid-foot, while keeping your knees soft and bent each time you land, to minimize the amount of impact that they receive. You should also keep your feet pointing in the direction at which you are running, as having your feet splay out to the side will end up torquing your knee each time your foot hits the ground.

Warming Up
Before you do any type of exercise, it is important that you first warm up and do a few stretches. Stretching the muscles in the front and back of your thighs is especially important, as this decreases the tension that is placed on your tendons, which therefore alleviates the pressure that your knees would otherwise have faced.

Woman stretching and staying active

Stay Active
Even if you are already experiencing minor pain in your knees, it is important to stay active on a regular basis. Allowing your activity levels to decrease will only lead to weakness, which would then make your knees much more susceptible to injury. Even just walking will be extremely beneficial to your knees, as walking is a great form of cardiovascular exercise, and puts minimum stress on your joints.

Don’t Neglect Your Shoes
When it comes to avoiding knee pain, wearing sensible shoes that fit your feet well is an effective method. This will help your legs to maintain the correct alignment and balance, which protects your knees from extra stress. If you are a runner, the way in which your shoes fit your feet is especially important, and you should also make sure that you replace your shoes either every three months, or after 500 miles of wear, as this is what is recommended by experts.

Avoid Activities that Stress Your Knees
While staying fit and active is important, you should also try to avoid specific activities that will cause extra stress to your knees. Examples of these are deep knee bend exercises and downhill running, both of which place a huge amount of tension on your knees.

A knee injury can be incredibly painful and frustrating, which is why you should take all of the necessary steps to prevent this from happening. From ensuring that you warm up before exercising to keeping your weight under control, these tips will help you to keep your knees healthy for years to come.

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Three Aspects of Healthy Living

While there are many different aspects to consider when it comes to healthy living, there are three that are absolutely key. From physical health to mental well-being to social relationships, make sure that you place a priority on each of these parts of your life.

Woman running

Physical Health
There are a number of factors that contribute to an individual’s physical health, but two that you can have full control over are diet and exercise. In today’s world, it is all-too-easy to get the diet part wrong, especially since supermarket shelves are lined with unhealthy, processed foods. Improving on a diet can often seem daunting, so take this one step at a time, making easy and gradual changes rather than dramatic, difficult ones. For example, incorporating a new vegetable into your meals each week could be a great first step, as could making your own healthy smoothies at home. Exercise also plays a huge role in physical health, with the majority of people out there not getting enough exercise at all. Again, this is something else that can seem challenging to initially get motivated about, so begin by picking a few forms of exercise that you genuinely enjoy, such as a certain sport or a dance. Once your fitness levels begin to improve, it will be much easier to branch out and see what else is out there.

Woman meditating

Mental Health
Mental health is an extremely broad topic, but one of the key causes of poor mental health in today’s world is stress. When you experience stress, this triggers an emergency response in your body, which sends the hormone cortisol coursing through you. Chronic stress, which means consistently elevated levels of cortisol, will increase your risk for so many mental health problems, from depression to other forms of mental illness. When it comes to keeping your stress levels under control, you may need to experiment with different tactics before finding one that works for you, whether this may be doing some form of exercise, spending an hour gardening, or spending time on a new hobby.

Friends having dinner

Social Bonds
Healthy relationships are a vital part of healthy living, and there is plenty of research out there that shows that strong social bonds are linked to a longer and happier life. Not only do healthy relationships mean that you are 50% less likely to die prematurely, but they can also boost your immune system and help you to deal with stress better, which, in turn, will be a boost to your mental health. If you are looking to expand your social circle but do not know where to begin, look into local groups or clubs where you can meet people that share similar interests to you, or ask your existing friends to introduce you to some new people.

When it comes to healthy living, there are always areas in which you can improve on. Whether this may be making improvements to your diet to support your physical health, or expanding your social circle to support both your physical and mental health, be sure to pay close attention to each of these three aspects of healthy living.