We’re tired of saying “these knees aren’t what they used to be.” Ok, we’ve never actually said that out loud – but we definitely have thought it. So we sat down with Dr. Laura Ross of Ross Center For Orthopedics to get some tips for keeping our knees pain-free.
Say namaste
Dr. Laura Ross
There’s not a miracle cure to keep your knees fresh as you age, but it turns out there is something that comes pretty close: yoga. “I’ve seen a lot of patients doing yoga well into their 60s and 70s,” says Dr. Ross. “And when I look at x-rays of their knees, they would have pretty severe arthritis, but no significant knee pain. I realized while examining their knees, that they had a lot of flexibility.”
If you can’t make it to a yoga class frequently, stretching will also help you keep the muscles, tendons and ligaments around the knee mobile, resulting in knees that stay healthy. Start with a simple stretch – bend your knee and then straighten it. And repeat.
Choose the right shoes
We all need support, even our knees. And that’s why wearing proper footwear every day is important. So if that trusty pair of sneakers are especially worn out, it’s time for an upgrade.
“People always ask me what I recommend, and I don’t have a specific brand, but you want something that has a little bit of arch support, especially if you have low arches,” says Dr. Ross. “When you have a flat foot, it puts some strain on the inner part of your knee because your feet turn inward a little bit. So that arch support can make your ankle more neutral.”
As for orthotics, Dr. Ross says they can be helpful for people who have alignment issues, but you’ll want to consult a doctor or physical therapist to see if that would be helpful for you.
Ditch (most of) the lunges
“I am not an advocate of lunges,” says Dr. Ross. “They’re great if you’re 15 years old and have no knee pain, but they strain the knee.”
There is one form of lunge that Dr. Ross recommends for her patients, however. The reverse lunge. Stepping back into the lunge instead of stepping forward into it puts less strain on the knee and more emphasis on stability. “It’s better for people of an older age or people with knee issues,” she says. “But the main exercise that prevents those injuries are squats – they can help get your knees nice and strong.”
Grab a weight
If you haven’t already incorporated strength training into your fitness routine (because there are lots of benefits), here’s another reason to do it asap. It helps with your knee mobility. “Strength training is really important,” says Dr. Ross. “It helps to stimulate synovial fluid, which is the lubricant of the joints. And it also helps to reduce friction in your knees. All of which is good for preventing knee pain.”
