Tuesday, 21 August 2012

Knees- Our most complex and largest joint in our body!
Around 15-20% of people suffer from knee pain and the number is increasing with our ageing population.  The knee is the most complex and largest joint in our body, it helps us to walk, run, bend, jump and lift objects. But many of us are guilty of taking our knees for granted – that is, until they start to ache or we find it difficult to do the things we normally do. And as the population ages and the prevalence of risk factors, such as obesity and poor levels of fitness, increases, so does the incidence of osteoarthritis (OA).

But the good news is – your OA symptoms can be controlled by lifestyle changes and physical therapy.

Many people with knee pain will tend to avoid exercise all together due to discomfort. But mild to moderate low-impact exercise will actually help knee pain and stiffness. Exercise such a cycling is excellent as it will provide plenty of movement as well as resistance exercise for the knee.

So remember that while your knee pain can be quite debilitating, the worst thing you can do is nothing. Take these active steps and you will not only minimize your knee pain but you will start to regain some of your lost mobility.
Six ways to look after your knee
·         Lose excess weight.  Reducing one kilogram in body weight takes 4 kilograms of load off the knee in every step.
·         Get moving! Try to keep active; it will improve your movement, mobility and general health. Avoid extended periods of rest and lying down during waking hours.
·         Suitable shoes. Wear comfortable, closed, well-fitting walking shoes.
·         Make a splash! If you're a swimmer, Backstroke or freestyle swimming are highly recommended; breaststroke is best avoided.
·         Take the high seat. While performing activities in a seated position, such as driving or watching TV, maintain a high-seated position so the knees are at an obtuse angle.
·         Keep your cool. After every stressful activity, such as walking, cool your knee or ankle area for about 10 minutes with an ice pack. You shouldn’t apply ice directly to the skin as it may cause damage.

Yours in Health & Fitness,

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