OSTEOARTHRITIS
Osteoarthritis (OA) is a degenerative joint disease in which the protective tissue that covers the bone called cartilage deteriorates over time. The loss of cartilage over time is the reason for joint pain. The knee is one of the most common joints to be affected by OA. About 790,000 total knee replacements are done every year in the United States. The breakdown of cartilage in your knee may be inevitable as you get older, but here are some tips to try and help prevent OA of the knee.
Weight Management
Extra weight significantly increases the amount of pressure the joint exhibits every step. The increased pressure can lead to cartilage breakdown. The force on the knee when you go up or down stairs is about 3.5x your body weight. Even losing 10lbs will decrease the amount of force your knee exhibits by about 35lbs every stair. Over time, this can make a big difference.
Be Active
Exercise is a good way to keep your knee joints healthy and strong. It helps the joint from getting stiff. Low impact exercise provide less stress on the knee which include biking and swimming. Higher impact exercises such as running or jumping cause more force trough the knee joint which can lead to wearing away of cartilage.
Strengthening
Quadriceps strengthening can help prevent or delay knee OA. Quadriceps muscles help distribute forces through the knee. By strengthening the quadricep muscles, you can lessen the pressure on the cartilage in the knee and enhance knee stability.
Stretching
Stretching can help prevent knee OA. Maintaining a good range of motion can decrease stress/strain on the cartilage during activities.
