“Knee joint” is a part that is heavily and continuously used over a long time, causing the joint surface to wear out easily. We often find that “osteoarthritis” usually occurs in people over 60 years old. However, due to behaviors that harm the knees among young people nowadays, the percentage of knee osteoarthritis in those under 60 years old is increasing. To prevent “premature joint degeneration,” we have some tips to help slow down knee wear and tear!!
Behaviors that cause “knee degeneration” … without waiting to be elderly
- Frequently sitting with knees bent more than 90 degrees, such as sitting cross-legged, kneeling, or squatting. These postures increase compressive force inside the knee joint.
- Frequently crawling on knees or kneeling for long periods causes the kneecap and thigh bone to bear the entire body weight, leading to tendon inflammation. Frequent pressure can also cause “bone spurs” to develop.
- Frequently wearing high heels because it increases pressure on the knee joint more than usual and also harms the joint at the base of the big toe.
- Frequently walking up and down stairs Although stair climbing helps burn calories, each time the knees and ankles are affected by resistance forces, causing them to bear 3-4 times more weight than usual.
- Excess body weight because having excess weight makes the knees bear the body weight all the time during activities, whether standing, walking, or climbing stairs.
- Carrying heavy objects or heavy bags all affect the knees, as well as the wrists, shoulders, and spinal discs.
- Injuries from accidents or intense sports due to frequent use causing fatigue, making the joints prone to injury. Such (past) injuries accelerate joint surface wear and faster degeneration.
Secret tips to slow down knee degeneration
- Control body weight to avoid excess.
- Avoid activities or sitting postures that bend the knees more than 90 degrees, such as squatting toilets.
- Walk up and down stairs only when necessary; avoid frequent stair climbing.
- Choose exercises that help slow knee degeneration, such as walking or water exercises.
- Regularly strengthen the muscles around the knees.
- If you have a knee injury, use a cane to support and reduce pressure on the joint.
If you start to hear creaking sounds around the knee, feel knee pain when moving the joint, and feel relief when resting the knee, these are signs indicating the risk of “knee osteoarthritis.” It’s time to change your behavior before osteoarthritis diminishes your quality of life… even at a young age!!
