Understanding Knee Osteoarthritis
Osteoarthritis is the most common form of arthritis, affecting over 30 million adults in the United States. It occurs when the protective cartilage that cushions the ends of bones wears down over time, causing swelling, pain and joint damage.
The knees are one of the most commonly affected joints, with knee osteoarthritis leading to stiffness, pain and difficulty walking or doing daily activities. There are certain factors that can exacerbate knee osteoarthritis symptoms and speed up progression of the disease.
Being aware of what worsens knee osteoarthritis is important to help prevent further joint deterioration and disability. With some modifications to daily habits and behaviors, its possible to take pressure off your knees and keep osteoarthritis from advancing as rapidly.
Causes and Risk Factors for Knee Osteoarthritis
Knee osteoarthritis usually develops gradually over many years. The causes include:
- Normal aging and wear and tear of cartilage
- Injuries to the knee joint
- Stresses from certain jobs or sports
- Obesity
- Genetics
Factors that raise your risk of getting knee osteoarthritis include:
- Being overweight
- Old knee injuries
- Intensive sports participation
- Occupations requiring lots of knee bending
- Joint abnormalities or misalignment
- Age over 50 years old
- Female gender
Behaviors and Habits That Worsen Knee Osteoarthritis
Many everyday behaviors and habits can negatively impact knee osteoarthritis. Here are some main things to be aware of:
Being Overweight
Excess weight puts increased pressure on the knee joints during movement. Just a 10 lb weight gain can increase force across the knee by 30-60 lbs with daily activities.
This accelerated wear leads to faster cartilage breakdown. Shedding excess pounds through diet and exercise is crucial for preserving the knees.
High Impact Activities
Vigorous high intensity activities like running, jumping, tennis, basketball and soccer can overstress the knee joint. This causes inflammation and damages cartilage.
Low impact options like swimming, cycling, elliptical training and walking provide a safer alternative workout for osteoarthritic knees.
Repetitive Knee Bending
Jobs or hobbies that require repetitive squatting, kneeling, stooping or going up and down stairs frequently also place a lot of repetitive stress on the knees over time.
This constant pressure leads to irritation of the joint and accelerates cartilage loss. Using knee pads or braces can help.
Improper Body Mechanics and Alignment
Poor posture, muscle weakness or structural misalignments like knock knees or bow legs alter normal knee joint biomechanics. This causes uneven force distribution which stresses certain areas of cartilage.
Working on flexibility, strengthening muscles and proper alignment can improve function and delay cartilage breakdown.
Inadequate Rest and Recovery
Getting insufficient rest between workouts or activities doesnt allow enough time for the knees to fully recover. This can lead to cumulative damage over time.
Ensure you build in off days between bouts of exercise to let knees fully heal and regenerate.
Unstable or Loose Knee Joint
Ligament tears or weakness, meniscus tears and patellar tracking problems all affect the stability and function of the knee joint. As a result, cartilage wears abnormally and unevenly.
Seeking treatment for knee instabilities and doing rehab can protect the joint surfaces from deterioration.
Dietary Factors That Aggravate Knee Osteoarthritis
Eating an inflammatory diet high in processed foods and lacking nutrients also contributes to joint damage and osteoarthritis symptoms. Problems foods include:
Refined Carbs and Sugars
Foods like white bread, pasta, pastries and candies spike blood sugar and trigger inflammation. This causes swelling, stiffness and pain in the knees.
Saturated Fats
Found in red meat and full fat dairy, saturated fats increase inflammatory chemicals called cytokines. They also promote weight gain, putting extra pressure on knees.
Trans Fats
Used in many fried and processed foods, these unhealthy fats ramp up systemic inflammation and damage the joint tissue.
Excess Salt
A high sodium diet is linked to more pain and progression in osteoarthritis patients. Salt causes fluid retention, swelling and knee stiffness.
Alcohol
Regularly drinking more than moderate amounts of alcohol increases inflammation and degrades joint cartilage over time.
Nutritional Deficiencies That Worsen Knee Osteoarthritis
Lacking certain essential vitamins and minerals promotes more rapid joint deterioration as well. Nutrients that are important for knee health include:
Vitamin D
Needed for strong bones and cartilage, low vitamin D is associated with progression of osteoarthritis. Sunshine, fortified foods and supplements can help get adequate amounts.
Vitamin C
Vital for collagen production to maintain cartilage, low vitamin C hastens osteoarthritis. Citrus fruits, peppers, broccoli and strawberries can provide more.
Calcium
Required for bone strength around the joint, inadequate calcium accelerates bone spur formation and cartilage breakdown in the knees.
Vitamin K
Helps regulate calcium deposition in bones and cartilage. Deficiency allows minerals to deposit in joint tissues, causing stiffness and impaired mobility.
Omega-3 Fatty Acids
These healthy fats reduce inflammation which may slow cartilage loss. Good sources include fatty fish, walnuts, chia and flax seeds.
Lifestyle Factors That Worsen Knee Osteoarthritis
Certain lifestyle habits and choices also negatively impact osteoarthritis of the knee. These include:
Smoking
Chemicals in cigarettes increase inflammation, constrict blood vessels and impair cartilage repair. Smoking hastens joint damage and osteoarthritis symptoms.
Chronic Stress
Ongoing stress stimulates inflammation through increased cortisol. Finding healthy stress relief options like exercise, meditation and restorative sleep protects the knees.
Leg Length Inequality
Having one leg slightly longer changes gait mechanics and force distribution through the knee. This accelerates osteoarthritis on the shorter leg side. Inserts or lifts can help even leg lengths.
Cold Temperatures
Many osteoarthritis patients have increased joint pain in cold weather due to stiffness. Keeping knees warm with heat, compression sleeves and massage helps improve mobility.
Treating and Managing Knee Osteoarthritis
While some knee osteoarthritis progression is inevitable with age, being proactive with treatment can slow cartilage deterioration. Key approaches include:
- Weight loss to reduce knee joint stress
- Low impact exercise to improve muscle support
- Physical therapy to strengthen knees
- Anti-inflammatory medications, gels and supplements
- Knee braces, sleeves or foot orthotics
- Joint fluid supplements like glucosamine and chondroitin
- Potential knee injections or surgery if very severe
Learning what aggravates your knee osteoarthritis and making modifications is crucial. This gives you the greatest chance of protecting your knees and staying active.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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