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10 Tips to keep your knees healthy after age 40

10 Tips to keep your knees healthy after age 40

Physical activity without supervision, lack of stretching, overweight, genetic history and age may be responsible for several knee injuries. The last factor mentioned, for example, tends to be determinant to maintain a balanced quality of life. After the age of 40, the knees begin to lose cartilage, reflecting the onset of joint wear.

In addition to daily activities being compromised, many people in their 40s begin to seek higher quality of life by exercising, but feel severe pain in the knees and end up decreasing the frequency or even stopping to exercise. So, here are some tips to keep your knees healthy and ready to go back to work.

It all starts before 40

Keeping your knees healthy begins well before age 40. This tip, if it no longer suits you, but will serve the growth of your children and grandchildren. From the moment you begin to walk and begin to explore the world around you, you also begin a work of balance and coordination ideal to leave not only the knees but all joints in good health. The future of upper and lower limb mobility is closely linked to the memory of movement acquired during the growth and development period, ie during childhood and adolescence.

Medical follow-up

Find an orthopedist to know everything goes well with your knees is crucial. Sometimes, diseases can be exacerbated in certain sports for certain knees, with deviations, previous surgeries, incomplete rehabilitations.

Listen carefully and follow the recommendations, even if this means delaying the beginning of the exercises or even learning a new sport. Your knees will appreciate it!

Look at the scale carefully

On the scale, see how your weight is in relation to the height. Remember that the joints of the lower limbs are responsible for carrying the weight of the body during the displacements. They suffer from it whenever it is more than 10% above the ideal for their age and especially if that extra is at the expense of fat mass.

Beware of degenerative diseases

Make sure that degenerative diseases, such as arthritis and arthrosis, do not settle down or not. progress. Knee degenerations accelerate in those who are overweight or are classified as obese. These arthritis also develop more quickly in the sedentary, that is, they relate closely to the number of hours you sit. Make your daily life more active. Leave the bus or car aside and go on foot whenever possible. Climb up the ladder, leaving the elevator for those who really need it.

Exercise Care

Take good care of the way you walk and run. Mechanical errors in the proportionality of the various segments of the body during walking or running may be seen in pains located in the knee joint.

If you have access to gait analysis, great. If you do not, your doctor may, through physical examination, look at inclinations (lateral, anterior and posterior), deviations, retractions that are altering this mechanic, and producing the pain that bothers.

Maintain Strength

Always strength of the muscles that move the knees. Resistance exercises regularly guarantee the secondary stability function (the primary function of the ligaments) of the knees. Well-developed muscles also help distribute the nutrients needed for articular cartilage health.

Amplitude and flexibility

Always maintain the range of motion and flexibility of the knees. This represents an arc of motion of -10 degrees (ie, 10 degrees of extension) up to 120 degrees of flexion. Keeping the knees flexible, we can better distribute the load on the articular cartilage in a uniform way, without isolated points suffering from excessive overloads, while others do not undergo any kind of pressure.

Have a good physical condition

physical conditioning in day. The good perfusion of the peripheral vessels obtained with the aerobic exercises will take care of taking to all the tissues the necessary nutrients for a good performance of the knee joint. This network of blood vessels, recruited by aerobic exercises, will also take care of removing the worn out cells and stimulating their replacement with new ones.

Appreciate pain

If pain happens, it can serve as a warning for a disease that is approaching and, if caught in the beginning, is usually easier to treat. If the pain is mild to the point of not changing your work and sports routines, do not inspire more care. However, persistence for days on end and aggravation of pain intensity to the point of changing your daily routine will require a medical consultation to find out your reason and start treatment and recovery as early as possible.

Do not give up on sports

Physical activities are of the utmost importance to maintain a healthy and balanced routine. Therefore, taking advantage of the sport cautiously and adopting the aforementioned care are attitudes that will help to adapt your current conditions to the chosen practice.


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