Good Lifestyle

As they get older, taking care of your knees becomes more and more essential to remain active and independent. It is because these workers joint supports you through each stage, squat and staircase, by making you move with ease and confidence. Unfortunately, too often, bad daily habits hinder the complete knee.

The good news? Whether it is a soft exercise or simply listen to your body when it needs rest, you can protect your knee health and avoid common triggers for tension and injuries. Ready to flex a new muscle by replacing the old habits? These are the nine worse things you do on your knees, according to the doctors.

In relation: 7 worst shoes for knee pain, podiatrists say .

Conduct a sedentary lifestyle - one in which you sit for long periods and do little exercise between the two - can have a wide effect on your health. In fact, experts say that this can increase your risk of heart disease, stroke, certain types of cancer, mental health disorders, etc.

In addition, Anthony GiFFRIDA , MD, a certified interventional pain doctor and a doctor working with Cantor Spine Center In Fort Lauderdale, Florida, says it can also be wreaking havoc on your lap.

"Many people do not realize that sitting for hours makes your knees stiff and the muscles of the leg weaker," said Giuffridida Best life. "When these muscles are not strong enough, your knees must do more work, and it can cause pain. I always tell people to get up once a hour, stretch or make a short walk."

The exercise can be crucial to maintain your musculoskeletal health, but experts say that it is important to warm you first if you aim to avoid knee pain.

"Going directly into a training session without warming up is rough on your knees," explains Giuffrida. "Your muscles and ligaments need a few minutes to relax, or you are more likely to injure yourself. Just five minutes of easy stretching or light movement really help."

In relation: 10 Best exercises for knee pain, according to fitness experts .

Your selection of shoes can also play an important role in your knee health.

“Old sneakers or shoes with bad support can spoil the way your knees align. This additional pressure addresses each time you take a step, ”explains Giuffrida. "I recommend that my patients regularly replace their shoes and choose those who support their feet and amortize their joints."

Nicole G. Freels , FACPM, C.ped, a certified double board podiatrist and the CEO and founder in Modern podiatrist , says that in particular, it is important to pay attention to the fall of the heel of a sneaker - the difference between the height of the heel of your shoe and the height of its forefoot.

She notes that many brands of more recent sports shoes, including Oncloud, Nike, Brooks and Hoka, have a heel fall that is better to train.

"When you make the lower body weight, it is imperative that you have a zero to negative heel," explains Freels. "The reason is that you are not in terms of when you go into or split.

When you choose your daily shoes, Freels says that there is a type of shoe that you should always avoid if you suffer from knee problems: "Tongs are the devil!"

When you wear flip flops , your toes generally curl up to keep them. This attributes the muscles in the lower feet and legs.

“In doing so, the foot works in an inverted position, increasing the weight outside the foot. This, in turn, rotates the knee and the hip, ”explains Freels.

Over time, you can expect lateral knee pain, as well as foot and ankle problems due to abnormal positioning while walking.

In relation: Ozempic reduces knee pain by 50%, the new study reveals .

The type of exercise you choose can also cause wear on your knees. People with preexisting knee conditions should avoid training that requires excessive pivot - think of basketball, tennis or football.

"Training with high impact, such as running or jumping, can be difficult on your knees, especially if you do not give your body time to rest," warns Giuffrida. "Mix swimming, cycling or walking can help keep your knees healthier in the long term."

Maintaining healthy body weight can reduce your risk of heart disease, type 2 diabetes and certain types of cancer. This can also reduce your risk of knee injury and other joints.

"The additional weight puts more stress on your knees every day. Even losing a small amount can remove a lot of pressure on the joint and really helping pain over time," urges Giuffrida.

In relation: 5 best shoes for knee pain, podiatrists say .

Whether you are standing, sitting or walking, bad posture is also among the worst things you do on your knees.

"Try to keep a slight turn in your knees when you stand and be careful how you travel during the day," suggests Giuffrida.

The construction of muscles in your legs and your kernel can help strengthen your knee joints and prevent injuries. This is why, by jumping on the day of the legs at the gymnasium, you put your knees in danger.

"Your hips and your thigh muscles help protect your knees," says Giuffrida. "If they are weak, your knees must work harder to keep you stable. Doing simple exercises like leg elevators or squats can help strengthen this force and eliminate the pressure from your joints."

In relation: Cortisone blows could worsen your knee arthritis, warn doctors .

It is not surprising that stretching is an important way to protect the knee joints. However, Freels point out that it is crucial to stretch not only the knee area, but also hips, ankles and other surrounding muscles.

"Most people do not realize that the ankle equinus creates problems proximally with the knee and the hip. If you do not have an adequate amplitude of the ankle joint, the knee and the hip must compensate using their hip flexors longer throughout the cycle of the walking cycle," she explains. "Over time, the knee begins to contract and you are unable to extend it completely," adds the podiatrist.

According to a Anti-inflammatory diet Can also help minimize knee problems and reduce your risk of arthritis.

Although there is no defined diet that you need to follow, and no food you need to cut entirely, experts from Johns Hopkins Medicine Recommend the limitation of red and transformed meats, fried foods, added sugars, as well as bread, pasta and prepackéed pastries.

Instead, focus on fresh fruits and vegetables, lean proteins and many healthy fat , including omega-3. The integration of healthy foods in Gut - Think of whole grains, probiotic yogurts, legumes and fermented items such as sauerkraut or kimchi - can also benefit your joint long -term health.