What is Knee Osteoarthritis?
Knee osteoarthritis (KOA) is a degenerative joint disease that causes pain, swelling, and reduced motion in one or both knees. It occurs when the cartilage that cushions the knee joint gradually wears away over time.
As the cartilage breaks down, the bones of the knee joint start to rub together. This causes pain, swelling, and the formation of bone spurs or extra bits of bone. The joint may also become stiff and lose its normal range of motion.
Risk Factors for Knee OA
There are several factors that can raise a person's risk of developing knee osteoarthritis:
- Older age
- Being overweight or obese
- Joint injuries
- Intense athletic activities, especially those involving knees (e.g. football, weightlifting)
- Genetics
- Certain occupations that are tough on the knees (e.g. construction work)
While some risk factors cannot be changed, maintaining a healthy body weight and avoiding knee injuries whenever possible can help lower KOA risk.
Behaviors That Can Worsen Knee OA
Many everyday habits and behaviors can actually make knee osteoarthritis worse over time. Being aware of these and modifying them appropriately is key to managing knee health.
1. Overusing Your Knees
Vigorous exercise and repetitive motions that impact the knees a lot (like squatting, running, jumping) tend to accelerate cartilage breakdown. This worsens osteoarthritis.
Low-impact activities like walking, swimming and cycling are much better for KOA, as they build strength without further damaging the joint. Pacing yourself and taking breaks helps too.
2. Not Exercising Enough
While too much exercise strains the knees, too little actually worsens osteoarthritis too. Inactivity allows the muscles around the joint to become weaker, reducing support for the knees.
Aim for mild to moderate exercise that gently builds strength around the joint. This provides crucial support without overtaxing the knees.
3. Carrying Excess Weight
Being overweight or obese stresses the knee joints with each step. All that extra weight causes additional wear and tear that speeds up cartilage breakdown.
Shedding excess pounds reduces pressure on the knees, easing osteoarthritis pain and progression. Aiming to reach a healthy BMI can make a big difference.
4. Eating Inflammatory Foods
Sugary, fatty, processed foods promote inflammation throughout the body, including in the joints. Chronic inflammation hastens cartilage destruction and KOA progression.
Anti-inflammatory foods like fruits, vegetables, fish and nuts help counteract this effect. They nourish joints and may ease osteoarthritis symptoms.
5. Using High Heel Shoes
Wearing shoes with high heels forces the knees into prolonged unnatural positions and alters gait mechanics. This strains the joints and speeds up cartilage breakdown over time.
Choosing lower heels under 2 inches high or wearing supportive sneakers instead gives knees a break and prevents needless joint wear and tear.
The Importance of Knee Health
Making certain lifestyle modifications can help take excess pressure off the knees, allowing those with osteoarthritis to continue using their knees while slowing down disease. Maintaining a healthy body weight is crucial, as every extra pound strains the knees more.
Low-impact and knee-strengthening exercises also support joint health without overtaxing them. An anti-inflammatory diet rich in nurturing whole foods may ease osteoarthritis symptoms too.
Being careful with knees today pays off with healthier, mobile joints for years to come. Protecting the knees from further strain and injury can help those with KOA remain active participants in life.
FAQs
What are the first signs of knee osteoarthritis?
The earliest signs of knee osteoarthritis include knee pain that worsens with use, stiffness after getting out of bed or sitting, swelling, tenderness around the joint, and a crunching feeling or sound when using the knee.
What helps knee cartilage repair itself?
While cartilage cannot fully heal once damaged, rest, low-impact exercise, eating anti-inflammatory foods, losing excess weight, over-the-counter pain medications, braces, and possibly supplements like glucosamine and chondroitin may help reduce further cartilage breakdown and ease knee osteoarthritis symptoms.
If my knees hurt, should I stop exercising?
Light, low-impact exercise can help ease knee pain and strengthen muscles around the joint to provide better support. Avoid high-intensity activities that strain the knees. Swimming, walking, and cycling are excellent low-impact options.
What are the treatment options for knee osteoarthritis?
Treating knee osteoarthritis typically involves a combination of lifestyle changes (weight loss, diet, exercise modifications), over-the-counter pain relievers, physical therapy, knee braces or shoe orthotics, injections, and possibly surgery for severe cases. Treatment aims to relieve pain and improve joint function.
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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