If you want to lower your risk of pain and injury, avoid these behaviors.
People often forget what a big role knees play in mobility and everyday life until they start to hurt.
Knee pain and injuries are fairly common, especially as we age.
Read on for the behaviors they avoid.
They dont jump into high-impact exercise after prolonged inactivity.
One mistake people make is diving into exercise too quickly and going from zero to 100, saidDr.
Eric Grossman, an orthopedic surgeon with NYU Langone Health.
He recommended easing into more intense workouts.
Never commence a high-impact, high-stress exercise regimen after prolonged periods of inactivity, saidDr.
Daniel Miller, an orthopedic surgeon at the Orlando Health Jewett Orthopedic Institute.
There are a lot of new exercise regimens and workout fads that offer quick results with strenuous routines.
Allow your body time to acclimate and gradually increase your activity level.
You will be more likely to avoid injury, as well as continue with your new regimen.
They dont ignore pain.
Pain is how your body tells you something is wrong, Miller said.
An evaluation and diagnosis from a physician can bring relief from your discomfort and help you avoid long-lasting complications.
Once a diagnosis is made, then the appropriate treatment plan can be initiated.
They dont skip warmups.
This will better equip your muscles and joints to handle the strain of the exercise and maximize the benefits.
This can include lunges, jumping jacks or running in place.
Dynamic stretches have been shown to be better than static stretching.
They dont avoid opportunities for better nutrition.
A healthy diet rich in antioxidants and vitamins promotes joint health, Anthony said.
They dont exercise without proper form.
Never exercise or weightlift without proper mechanics, Anthony said.
One of the most common reason for injuries is poor mechanics when lifting weights.
This is especially common among those just starting to work out, Anthony added.
They dont frequently kneel on hard surfaces with no cushion.
He emphasized the importance of preservation to longevity.
In particular, the cartilage cushion is very sensitive and vital to preservation, Popovitz added.
Therefore, excessive impact or stress could lead to degeneration of the joint.
So, of course, its best to avoid direct trauma to the knee.
They dont stick to only one throw in of physical activity.
Never underestimate the importance of playing multiple different sports or rotating exercises and activities, Anthony said.
Overuse injuries make the number one reason for knee problems.
Playing multiple different sports or varying exercise routines is proven to reduce risk of repetitive use injuries.
Dont forget about areas like your core.
Its important to keep the core muscles strong and to stretch so you can minimize injuries, Popovitz said.
They dont decrease activity after an arthritis diagnosis.
He stressed the importance of remaining active to maintain and strengthen the muscles around the knee.
Keep moving and getting your blood flowing.
You just have to curate your activities to focus on more constructive, less impactful options.
