Knee pain is one of the most common orthopedic complaints affecting 25 percent of adults, with osteoarthritis being the most common cause for people over 50. That’s why these easy ways to protect your knees are so important.

Did you know that by the time you reach 80, you’ll have walked around the earth approximately five times? So when you think about it that way, it’s not surprising that you may develop knee pain as you age. 

The knees support much of our body weight, and every step you take puts pressure on your knees. The pressure on your knees is about one and a half times your total body weight.

I’m sharing my experience with knee pain and how, as a Fitness and Pilates coach, I helped myself and many of my clients to age-proof their knees.

One of the first signs of getting older is that your joints start hurting, mainly your knees. Going up or down steps can be painful, and you may wonder what you can do to relieve or prevent knee pain. You don’t want to sit on the couch and do nothing, which can contribute to hurting your knees. 

For most of my adult life, I have been pretty physically active. I am a runner and a triathlete, and I have been a bodybuilder. Heavy squats for bodybuilding were hard on my knees, and running can cause pressure as well, but that does not mean these things are bad for you! Running is not bad for your body. As I said above, the solution to protecting your knees is not to sit on the couch and do nothing because that can also be bad for your knees. I still love running, but now I do triathlons that have swimming and other great activities for your knees and joints.

My reason why these easy ways to protect your knees are important to me

A few years ago, during my time training as an ultra-marathon runner, I was experiencing some knee pain, and after trying some stretching, strengthening, and other things, I went to the doctor. They did an X-ray and diagnosed me with osteoarthritis in my knee. So I decided to change things around a bit and be more mindful of my knees and how I was training, which brought me to triathlons. About six months ago, I was again experiencing knee pain that did not seem to be getting better, so I had an MRI, where they discovered I had a meniscus tear. These tears are not uncommon for someone active. 

As we get older, everything we do seems to get a little slower, including exercise, and at times, we feel that our entire body is breaking down especially our knees. Several of my clients complain about knee pain. Their ages range from 30-year-olds up to 90-year-olds.

What causes knee pain?

Knee pain can be caused by heavy physical activity, injuries like sprains or strains from a fall, faulty movement patterns (like incorrect gate while running), or an underlying health condition. Some of those are: 

• Arthritis is the swelling and tenderness of one or more joints. The main symptoms of arthritis are joint pain and stiffness, which typically worsen with age. The most common types of arthritis are osteoarthritis and rheumatoid arthritis. Check out my post, 5 Ways to Prevent Osteoporosis And Osteoarthritis.

• Osteoarthritis is the most common form of arthritis, affecting millions worldwide. It occurs when the protective cartilage that cushions the ends of the bones wears down over time. Although osteoarthritis can damage any joint, the disorder most commonly affects joints in your hands, knees, hips, and spine.

Are you the type of person saying, “Heike, I can’t sit down without my knees crackling!!” Well, that’s most likely because: 

• The friction increases if the patella and /or femur joint surface (articular cartilage) becomes softened or irregular. Grinding or crepitus that can be heard or felt when the knee moves can be the result. This condition in which patellofemoral crepitus is called chondromalacia patella or patellofemoral syndrome.

• Patellofemoral (puh-tel-o-FEM-uh-rul) pain syndrome is pain at the front of your knee, around your kneecap (patella). Sometimes called “runner’s knee,” it’s more common in people who participate in sports that involve running and jumping. 

Who is at risk of developing knee pain? 

People who are overweight or obese are at a greater risk for knee problems. For every pound you are overweight, your knee must absorb an extra 4 pounds of pressure when you walk, run, or climb stairs.

Other factors that increase your risk for chronic knee pain include:

• Age
• Previous injuries or trauma
• Athletic activity or physical exercise

What does knee pain feel like?

The symptoms of chronic knee pain are different for each person, and the cause of the knee pain often affects how the pain feels. 

• Trouble putting weight on the knee
• Pain, especially when going down the stairs
• Sharp, shooting pain when in use
• Problems moving your knee
• Knee buckling or “locking”
• Swelling 
• Warm
• Stiffness

You may also experience chronic swelling and pain when the knee is touched. I explain more on this topic in my blog post: How To Prevent and Relieve Joint Pain. 

5 Easy Ways To Protect Your Knees

1. Some steps to alleviate knee pain 

If chronic knee pain worsens, make some lifestyle changes that help you move better with less pain.

• Stretch before and after exercising. Stretch your quadriceps and hamstrings before and after exercising and ideally do dynamic warmups before workouts and static after workouts. 
• Try low-impact exercises. For instance, give swimming or bicycling a shot instead of tennis or running. Or do a combination of walking and running to mix up the impact on your knees.
• Lose weight.
• Walk downhills. Running puts extra force on your knee. Instead of running down an incline, walk.
• Stick to a softer ground to walk or run on. For example, walk on a padded track or even a smooth trail with minor obstacles instead of a hard road.
• Replace your walking or running shoes frequently to ensure they still have proper support and cushioning.
• Anti-inflammatories. Taking over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen or naproxen will help with pain and swelling.
• Gait training. Invest in guidance from a sports doctor or physical therapist to help you with a better way to walk based on your condition. 

Will you have to live with knee pain?

Some knee pain will be permanent. In addition, if the knee is damaged by osteoarthritis or, in my case, a meniscus tear, it will not be pain-free. Still, before turning to surgery, consider some of the strategies below.

The long-term strategy for chronic knee pain is managing pain, preventing flare-ups, and reducing the knee’s irritation. You don’t have to stop your life to minimize knee pain, but you may have to alter what you do. 

Should I walk when my knees hurt?

Walking is a fantastic option for many patients with knee arthritis because it is a low-impact activity that does not put undue stress on the joints. Furthermore, walking can increase the knee’s range of motion and keep it from becoming overly stiff.

2. How do you get rid of the pressure in your knees?

• Rest, Ice, Compression, and Elevation can help reduce swelling and pain. 
• Physical therapy – Exercise that strengthens your quads and hamstrings may help relieve the pressure on your knees. 
• Knee braces
• Shoes with more support

3. What movements are best to avoid?

Try to limit or avoid the exercises below as they contribute to knee pain. In addition, test and see what works best for you.

• Squatting 
• Kneeling
• Twisting and pivoting
• Running
• Aerobics, dancing
• Playing sports – soccer, tennis 
• Exercise machines
  • Stair stepper
  • Rowing machine

4. 9 Exercises to strengthen your knees

1. Bridge with a ball between the knees
2. Squats with a ball between the knees
3. Sidestep with the band 
4. Full Chair Sits-to-Stands.
5. Lunges 
6. Straight Leg Lifts
7. Side Leg Lifts
8. Step-Ups 
9. Calf Raises

5. Eat anti-inflammatory foods

A steady diet of anti-inflammatory foods may also help reduce joint pain for people living with osteoarthritis and potentially slow the progression of damage, says Natalie McCormick, a research fellow in medicine at Harvard Medical School. Nutrition can play a role in helping your knees too.

Include some of the foods below into your meals every day to boost your health.

• Tomatoes
• Olive Oil
• Green leafy vegetables (spinach, kale, and collard greens)
• Nuts and seeds (sunflower seeds, walnuts, almonds)
• Fatty fish ( tuna, salmon, or sardines)
• Berries (strawberries, blueberries)

Moreover, eating anti-inflammatory foods is beneficial for overall health, lowering the risk of heart disease and other chronic health conditions. Good nutrition is one of the easy ways to protect your knees.

There are several ways to combat knee pain, and, most importantly, you should get a diagnosis so that you aren’t just guessing why your knees are hurting. In conclusion, once you know your condition, you can take specific actions that are right for you to enjoy life with less knee pain.