Knee doctors share 8 things to avoid

People often forget what a big role in mobility and daily life play – until they start to hurt.

Pain and knee injuries are quite common, especially as we get older. And although knee transacters can be of great help for people who deal with serious mobility problems, it would be good to avoid requiring major surgery.

The good news is that there are many ways to help prevent injuries and keep our knees healthy and as we age.

HuffPost asked orthopedic surgeons – doctors who know their knees inside and outside – to share the things they never do in the interest of their knee health. Read the rest for the behaviors they avoid.

“An error that people make is to dive into the exercise too quickly and to go from zero to 100,” said Dr Eric GrossmanAn orthopedic surgeon with Nyu Langone Health. “If someone is new in the exercise, he has not accumulated his tolerance, so trying to do too much can cause injuries.”

He recommended to relieve himself in more intense training sessions. If you want to get started, for example, consider starting with slow and short jogging on softer surfaces rather than trying to put a half-marathon immediately on concrete.

“Never start a high impact and high stress exercise diet after prolonged periods of inactivity,” said Dr Daniel MillerAn orthopedic surgeon at Orlando Health Jewett OrthopeDic Institute. “There are many new exercise patterns and training methods that offer quick results with intense routines. Allow your body time to acclimatize and gradually increase your activity level. You will be more likely to avoid injury, as well as to continue with your new diet. ”

“The pain is the way your body tells you that something is wrong,” said Miller. “If you don’t know the pain or just think you can hurt yourself, you may continue to suffer with discomfort.

It is normal to feel a little painful or painful after a training session, but pain, swelling or sudden restrictions of your movement can be a sign of something more serious.

“Pain in the knee can be the result of an injury to one of the structures inside the knee, such as a tear of the meniscus or an injury to a ligament such as ACL,” said Dr Stran Coleman, orthopedic surgeon at the special surgery hospital in New York and co-founder of co-foundat Mobile health. “Knee pain can also be a sign that cartilage is overloaded and begins to wear out, causing early arthritis.

An assessment and diagnosis of a doctor can relieve your discomfort and help you avoid sustainable complications.

“We must always ask for the advice of a health professional who will examine and most likely get an x-ray and perhaps an MRI,” added Coleman. “Once a diagnosis is made, the appropriate treatment plan can be launched.”

Before starting a training session or playing sports, it is crucial to take the time to warm your body properly with stretching and light exercises. This is better equivalent to your muscles and joints to manage the tension of the exercise and maximize the advantages.

“Dynamic stretching and warm -up before the exercise help bring blood flow to the muscles and reduces the risk of knee injury,” said Dr Shawn AnthonyThe associate chief of sports medicine of the Mount Sinai Health System and the Orthopedic Center of Mount Sinai West. “This can include slits, jumping or a race in place. Dynamic stretches have proven to be better than static stretching. ”

“A healthy diet rich in antioxidants and vitamins promotes joint health,” said Anthony. “Staying a healthy body weight also reduces stress on the knee joints which can worsen the pain of knee injuries and osteoarthritis.”

In addition to potentially reducing stress on your joints, eating nutrients can also improve longevity and help your body face other health challenges. Doctors who talked to HuffPost have recommended talking to a nutrition specialist to determine which approach suits you best.

“Maintaining the ideal weight can be very difficult for patients with knee arthritis because knee pain often leads to a less active patient,” said Coleman. “It is extremely important to work with your health care provider to design a good nutrition and exercise program in order to maintain optimal body weight.”

“Never do exercise or weight without appropriate mechanics,” said Anthony. “One of the most common reasons for injuries is the poor mechanics during weight lifting.”

Using an appropriate form is an important consideration to avoid contracting, tearing or searches your muscles, joints and ligaments.

“This is particularly common among those who are starting to train,” added Anthony. “It is always better to have advice from a sports coach who can demonstrate and monitor the appropriate form and reduce the risk of injury.”

“It is wise to avoid kneel frequently and for long periods without any cushioning,” said Dr Leon E. Popovitz, co-founder of New York bone and joint specialists. “The key to healthy knees – or any articulation, moreover – is to preserve and protect the structures with which we were born.”

He highlighted the importance of conservation to longevity.

“In particular, the cartilage cushion is very sensitive and vital to conservation,” added Popovitz. “Consequently, excessive impact or stress could lead to degeneration of the joint. So, of course, it is better to avoid direct trauma at the knee.

“Never underestimate the importance of practicing several sports or different rotary exercises and activities,” said Anthony. “Overward injuries are the first reason for knee problems. It is proven that the conduct of multiple sports or variable exercise routines reduces the risk of injuries to repetitive use. ”

Mixing your physical activity also allows your body to strengthen the muscles that will help keep your knees and other healthy joints. Do not forget the areas like your heart.

“It is important to keep the strong heart muscles and stretch in order to minimize injuries,” said Popovitz.

“When we start to feel knee pains following arthritis, the first thing that happens is that we are reducing our activity levels,” said Coleman. “This results in a weakening or atrophy of the muscles around the knee joint, in particular the muscles of the thigh. Many studies have shown that the maintenance of strong legs of the legs can help prevent knee pain, especially when caused by early arthritis. ”

He stressed the importance of staying active to maintain and strengthen the muscles around the knee. You could consider working with a physiotherapist to develop a specialized program or simply move your typical routine to focus on low impact exercises. Continue to move and run your blood.

“There is a false idea with arthritis that you cannot use your joints or that you should move them less, but your arthritis should not prevent you from being active,” said Grossman. “You just need to manage your activities to focus on more constructive and less impactful options. Stay in motion and keep these strong muscles, and if the walk is painful, go to the stationary or elliptical bike, or try swimming. ”