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Is walking bad for my knees?
Exercise & Fitness

Is walking bad for my knees?

by Andrew Vertson
written by Andrew Vertson

We had a sweet woman in our clinic last week who asked us this question… Is walking bad for my knees?
“Can walking be bad for my knees?” Is walking bad for my knees?

She mentioned she’s started to experience knee pain a few years ago when walking down the stairs and thought nothing of it. Can walking be bad for my knees?
She thought it was just something that would “wear off” in time.
But, when she noticed the pain in her knees every time she went down the stairs, or walked up and down hills with her dog, she thought she better do something about it.
She went to his doctor, who told her to rest and take painkillers to ease the pain.

But the word “rest” can be confusing…
What does “rest” even mean?
Does it mean sitting on the sofa all day when you’ve got things to do?
Or does it mean not walking until your knee feels better?
And then when it does, how much walking is too much?

Does it mean avoiding exercise altogether?
Being told to rest and take painkillers is one of the most common things we hear when people are given “knee pain” advice.
This cocktail mix of rest and taking pills will do absolutely nothing to help you get back to being active…
It will 100% not get to the root cause of what caused your knee pain in the first place.

Instead of rest, you should actually move!
(So long as it’s not a serious knee injury that’s caused damage).
If you’re one of the many people suffering with knee pain, you might be worried about using your knees and might want to take some time off to let your knees heal….

But walking is a safe, low-impact activity, that can actually help get you on the road to recovery.
When we don’t move our joints, they become stiff and immobile, which can cause inflammation – which actually makes joints like our knees even MORE painful!

If you’ve suffered a serious knee injury that’s caused damage, then that’s another story altogether…
If you’re experiencing daily, annoying knee pain, then there’s some simple things you can do to keep moving, and walk safely, without making it worse.

Something as simple as changing your shoes and gentle bodyweight exercises anyone can do from the comfort of their own home, are just two examples.

When it comes to shoes, have you thought about getting a good pair of walking shoes?

They have good cushioning and shock absorption, so if your shoes are old and have lost their cushioning, you should replace them.

If you have “flat feet” (low arches, where your feet roll inwards as you walk), a shoe with enhanced support, or orthotic inserts, will help relieve the stress on your knees.

Always start your walk with a slow, gradual warm-up and try to get out for a walk during a time in the day when your knee pain isn’t so bad.

Start with show walks and build up time and distance gradually.
Doing strengthening exercises for the legs can help keep your knees in good walking condition.
Bodyweight exercises like squats, calf raises and glute bridges are good choices.
Flexibility exercises for the leg muscles help maintain movement and range of motion in your joints and reduce the amount of strain placed on them.

Always warm up before stretching and performing any of these exercises and don’t over-do it.

It’s important you never feel pain when you do these movements.

Knees are made to bend.
They’re designed to help us walk, kneel down, bend to help grab objects, walk up and down stairs – not to stay still and rest all day!
(Which is what a lot of people do!)

Start slow…
With gentle walking and strengthening exercises, and build up slowly so you can do more.
It might feel like knee pain is something you’ll have to learn to live with and might not be able to be as active as you once were – that’s not always the case.

Don’t just accept rest and taking painkillers as your only solution…
There’s a way to get back to living a life you enjoy.
Do you need help answering questions about your knee pain? Click here to find out more and to download your FREE Knee Pain Report!

Is walking bad for my knees?

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Elderly woman suffering knee pain
Conditions & Treatments

3 Steps to Relieve Knee Pain

by Guest Blogger
written by Guest Blogger

The knees are complex and delicate joints that can become worn down if not properly taken care of. They play a major role in our daily lives from helping us walk, run, and sit down. With each step we take, we put some strain on the knee and with time, it catches up. This is why knee pain is one of the most common problems seniors face.

There are numerous factors that can lead to knee pain in seniors, with aging and the added years of impact on the knees causing inflammation in the joints being top on the list. Therefore, it is important that seniors take as much pressure off the knees as possible to provide them with relief. We have some tips on exactly how they can do that.

Weightloss

Obesity is one of the main contributing factors to knee pain. As we walk, run, and do other physical work, our knees are relied on to carry a lot of the weight. The more weight they have to carry, the more strain occurs. It is important for seniors that experience knee pain to examine their lifestyle and try to lose any extra weight they may have. The process is easier said than done especially since your metabolism isn’t as effective as it once was. But proper nutrition and light physical activity, such as walking on a daily basis (or as their knees can handle) or simple chair exercises, can help reduce weight while also strengthen the knees, both the tendons and the bone. One study done stated that older adults with excess weight who lost 5% of their body weight found themselves experiencing a higher level of mobility. So finding the right diet and exercise is very important.

Reduce stair climbing

The process of climbing stairs can take a toll on your knees. It doesn’t matter if you are going up or down, there is no way around climbing without bending your knee. As you bend your knee to climb up and plant your foot, the body relies heavily on the knee to provide the support to move forward. That is why you find many seniors clutching their knee halfway through climbing stairs. But there is a way around this.

For seniors living in a multi-level home who lack the mobility to go up and down the stairs, the best way to take the additional stress off the knees is to install a stairlift. The stairlift provides a comfortable way to go up and down the stairs without manual labor, protecting the knees. The technology also reduces the chance of individuals falling, a serious concern for seniors, and injuring themselves while using the stairs.

Quit smoking

Smoking has been linked to numerous hazardous conditions from mouth and lung cancer to heart disease. It can also have an impact on your musculoskeletal health, causing knee pain. Smoking can lead to the development of osteoporosis as it weakens the bones. Nicotine slows down the production of bone-forming cells while cigarettes also slow the amount of blood supplied to the bones. All of which leads to inflammation in the body which can be felt in joints such as the knee. When you eliminate nicotine, tar, and other hazardous substances that cigarettes contain, the inflammation will slowly go away providing some relief for your knee.

By Joseph Jones

Joseph Jones has been writing senior care and aging-related articles for years. He got his start while writing for a personal blog before he was offered to work at California Mobility in 2018 as the Content Marketing Manager, creating highly informative guides and health awareness articles for aging adults.

He’s currently contributing to a variety of blogs in the senior health industry in hopes to spread information about taking care of seniors and what to expect in the aging process.

 

 

 

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Tips Dealing with Knee Problems
Conditions & Treatments

Tips Dealing with Knee Problems

by Carol Marak
written by Carol Marak

How many seniors deal with knee pain and problems? Today in the U.S., joint replacement surgeons perform close to 700,000 knee-replacement surgeries. It the most frequently performed joint-replacement surgeries of our time and by 2030, we can expect that number to grow to 3.5 million. But patients under 60 will account for over 50 percent of the growth. Tips Dealing with Knee Problems

I am one who experiences knee problems and avoids stress-related workouts and activities that require running and jumping and a lot of bending. I engage in more moderate activities like walking. But there are a few more that I’ve read about which are light on knee-stress such as biking and swimming. Tips Dealing with Knee Problems
Since standing and walking puts one and a half times the body weight on the knees, according to Stephen Kelly, a joint-replacement surgeon at New England Orthopedic Surgeons, that’s equivalent to a 200-pound person putting 300 pounds of pressure on the joints. And climbing stairs doubles that physical force. Kelly believes a modest weight loss can reduce pain.

A few things that can help: Tips Dealing with Knee Problems

Supervised physical therapy can strengthen leg muscles and increase the range of motion and flexibility to better support the knees. At the beginning of therapy, a professional will look at the leg to see how well the knee bends, straightens, and moves. They also notice if you have difficulty maintaining balance if you have pain in the knee if it hurts to move the lower leg back and forth, if the muscles are weak, and if a person has difficulty standing on one leg.

After an assessment, a therapist will give instructions on stretch exercises like hamstring curls, single leg dips, step-ups, straight leg lifts, wall squats, and balance exercises. But before trying any of these, check with your physician and physical therapist. Tell the therapist if something hurts and stop if you feel a lot of pain.
For pain relief, use a unloader knee brace to help make the joint feel more stable and allows a person to do everyday activities without pain, especially if arthritis is on the inside of a knee. Or you can try acupuncture needles which can provide some relief from osteoarthritis in knees.

Some patients receive cortisone injections directly into the knees. The medication reduces inflammation and pain, but doctors advise that you should not receive more than three or four a year. Another type of injection is the hyaluronic acid which replaces natural lubricants with a gel-like fluid and provides up to six months of relief.

If injections are not your cup of tea, try combining two over the counter drugs by taking 500 milligrams (mg) of glucosamine hydrochloride and 400 mg of chondroitin sulfate three times a day. It could take about six months to feel relief.

You can also check out our popular Knee Braces here on Senior.com.

Tips Dealing with Knee Problems

Tips Dealing with Knee Problems Tips Dealing with Knee Problems Tips Dealing with Knee Problems Tips Dealing with Knee Problems Tips Dealing with Knee Problems

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Knee Pain Men Don’t Tell Their Wives About
Conditions & Treatments

Knee Pain Men Don’t Tell Their Wives About

by Andrew Vertson
written by Andrew Vertson

It’s one of the most common issues that most men aged 40 + will ever suffer from…That nagging knee pain…

The kind that slows you down in life, frustrates you when you walk up and down the stairs, and even stops you from doing something as playing ball with your kids…

Just last week I received an email from a patient of mine, I wanted to share with you the top 3 things to stop doing right now, that could be making your knee pain worse.

Here is a snippet from an email:

“I’m sick and tired of waking up every day with a dull, nagging pain in my knee.
I’m not sure what I’ve done but it’s always there when I wake up, and it always aches when I walk up and down the stairs, walking down especially hurts.
Is it something I’m doing that’s making it worse? Thanks!
– Tim, 48, Mission Viejo, CA

More often than not, whether you’re dealing with annoying, nagging knee pain, or recovering from something more serious, there’s something you’re doing daily that’s making it feel even worse. So here’s three simple things to stop doing right now, that will make a big difference to your knee pain as quick as TODAY!

Avoid sitting with your legs bent for more than 20 minutes at a time

There is one basic FACT… you and I were not designed to sit. It goes against every basic, fundamental rule of the way we originally evolved as humans.
When you sit at a desk or in a chair with your knees bent underneath, you’re
stretching ligaments and muscles and placing your knee in a position that is
unnatural – and it really wasn’t supposed to be in for very long.
Limit the amount of time you sit with your knees bent, and keep them out straight for as long as possible – and keep them moving too.

Avoid taking it too easy, and avoid taking too much rest…

One of the most common things we’re always told to do when we have knee pain is to rest.
And of course rest is an important part of recovery, but if we rest too much and sit around all day doing nothing, we’re only going to make the knee joint tighten up, which means more pain.
Try some low impact exercises that are easy on the knees. Swimming and cycling are great and will help you maintain safe range of movement in your knees, without them seizing up!

Avoid crossing your legs

Just like we’re not designed to sit with our knees bent for long periods of time, our knees are also not designed to twist and turn, and sitting crossed legged does just that. In this position, your joints are twisted, your muscles are stretched and you’re vulnerable to injury. Spending an excess of time in this position will catch up on you – in the form of unwanted noises like click clunk and crack – and more swelling.

There you have three things that you can stop doing today, to help ease your knee pain fast and stop it from getting worse. There is so much more you can do too, but these are the fundamentals and if you apply them daily, you’ll feel a huge difference.

For more tips like this, CLICK HERE to download your copy of our FREE knee pain report just for aging men.

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Managing Arthritis in Winter
Conditions & Treatments

Managing Arthritis in Winter

by Kimberly Johnson
written by Kimberly Johnson

If you have circled the sun more than a few times, you know that adapting to changing seasons is important for your quality of life. But did you know there are changes you can make during winter to better cope with arthritis? Arthritis affects just over half of all older adults and 80 percent of those living with osteoarthritis (OA) have minor to serious limitations in movement. We don’t yet have a good scientific understanding why some people experience more pain when the weather changes. Existing research shows that it’s not necessarily a specific climate (e.g., cold and damp) that causes pain, but rather a change in the local weather. Regardless of where people live, they adjust to their climate but may notice weather changes if they are susceptible to weather-related symptoms flare. The onset of colder weather is a good time for people with arthritis to seek out advice from their healthcare provider to create a winter weather arthritis management plan to make the season more comfortable. Managing Arthritis in Winter

Cold Weather Gear

Inflammation of the joints, particularly in the hands, knees and hips can create challenges when it comes to cold weather gear. Before getting dressed, you may apply heat to those joints to increase movement and decrease pain making it easier to pull on a sweater or button a shirt. However, self-treating joints and muscles with heat (or cold) should be done only with guidance from a physician.
Flares can make getting dressed exhausting. Try dressing in multiple thin, light layers which are easier to put on (and take off) and provide as much warmth as one thick sweater. Once dressed, consider which outer gear to wear and how to protect extremities like hands and feet. Look for clothes with functionality (e.g., ease of opening and closing), personal safety (thick-soled boots), and durability (weather protectant) in mind.

Winter Weather Exercise

Exercise is crucial for older adults and it can be a great morale booster to stay active during winter even when weather is cold and days are shorter. General, pre-workout advice is to drink plenty of water and engage in a five-minute warm up of movement and light stretching.iv On days when sidewalks are clear and the sun is shining, walk outside to soak up some vitamin D. Here’s why this may be especially important. Studies have shown that low levels of vitamin D are associated with sensitivity to pain and a higher risk of developing brittle bones associated with osteoporosis. (You should still wear sunscreen to block harmful U.V. light.) If you are unable to go outside, taking a vitamin D supplement and eating a healthy diet rich in vitamin D are good alternatives.

Safety first

If ice has made walking too risky, joining a gym can be a good option. Before starting an exercise program, visit with a fitness director and speak with your healthcare provider to set goals, consider challenges and determine appropriate activities given your specific circumstances. Modified activities may be necessary depending on an arthritis diagnosis, for example. Start slow and then increase workout time and intensity according to how your body feels as you adjust to your new routine.

Winter Weather Responsibilities

Chores and errands do not stop when the weather turns cold. While scattering salt to de-ice is no big deal, shoveling snow can be truly daunting. If paying someone is not an option, choose a sturdy, non-plastic shovel with a soft grip that is the correct length for your height. Shoveling small amounts in multiple shifts can also help so snow does not pile up too much and to avoid fatiguing yourself beyond what you can handle. Remember: push, don’t lift, and use your legs to protect your back.
Use your resources. As with all exercise and activity, patients should check with their healthcare provider prior to starting. Arthritis patients can also seek information and support from CreakyJoints, the go-to source for more than 100,000 arthritis patients and their families world-wide who are seeking education, support, advocacy and patient-centered research.
By: W. Benjamin Nowell, PhD, Director of Patient-Centered Research, CreakyJoints
Easing Arthritis Pain

Managing Arthritis in Winter

Managing Arthritis in Winter Managing Arthritis in Winter Managing Arthritis in Winter Managing Arthritis in Winter

Managing Arthritis in Winter

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How Seniors Can Reduce Joint Pain
Conditions & Treatments

How Seniors Can Reduce Joint Pain

by Richard Bitner
written by Richard Bitner

Joint stress and pain are problems for many seniors. Roughly one in five seniors suffer from arthritis, and many others report joint pain due to other conditions. Many seniors also report difficulty managing their symptoms. Whether you’re suffering from arthritis, age-related inflammation, or a condition such as fibromyalgia, it can be tough to reduce pain and stress in your joints. But if you’re one of the millions of American seniors who suffers from joint inflammation, there’s good news. There are a number of ways that you can reduce joint stress and manage the pain and inflammation in your joints. How Seniors Can Reduce Joint Pain
Below, the team at Visiting Angels has collected six of the most effective way to limit joint stress and reduce the pain caused by arthritis and other joint issues. How Seniors Can Reduce Joint Pain

Change Footwear

If you suffer from significant pain in your knees, hips, or spine, your condition will be exacerbated by walking or standing. This is especially true if you wear improper footwear. Choosing shoes with soft, cushiony insoles will give you the padding you need to reduce joint stress and pain when walking and standing.

Low-Impact Exercise

While exercise can trigger joint pain, it is one of the most effective ways for preventing further joint deterioration. To reduce pain and inflammation while exercise, consider low-impact activities that will improve the strength of muscles around joints. One of the most popular low-impact exercises is swimming. Your doctor or physical therapist will be able to recommend the best activities for your particular joint issues. Please consult your doctor before beginning any exercise program.

Reduce Weight

These days, the majority of Americans suffer from weight issues. Along with a host of other health concerns, excess weight puts added stress on joints. This can lead to wear and inflammation over time and can be compounded by issues such as arthritis. Studies have shown that reducing your weight by as little as 5% can alleviate joint pain and disability. For a 200 lb. person, a 5% reduction is only 10 lbs. — an achievable goal with dedication and guidance from your physician. Please consult your doctor before beginning any weight loss program.

Quit Smoking

There are already so many good reasons to quit smoking. Reducing joint pain is just one more. Smoking has been linked to increased pain and inflammation in those who suffer from arthritis. It also contributes to reduced bone health, making joint pain worse in those with age-related wear and tear. By quitting, you will make managing and limit joint issues much easier for yourself. Talk to your doctor about smoking cessation programs.

Heat and Cold

Many seniors find that hot and/or cold treatments are an effective way to control and manage their joint pain. While hot packs and cold packs only provide temporary relief, they can be a major help when you’re experiencing acute instances of joint pain or stiffness.

Pain Medication

Anti-inflammatory pain medications such as acetaminophen, aspirin, or ibuprofen can be an effective relief for those with joint pain. Because of the risks associated with pain relievers, it is usually best to try managing pain through other strategies first. It’s important that you take any pain relief or anti-inflammation medications safely. Follow doctors’ orders and always use medications according to the label.
Your home caregiver from Visiting Angels can help you reduce joint stress and pain by providing non-medical assistance with your inflammation management program. If you would like a free care assessment, contact your local Visiting Angels office today. How Seniors Can Reduce Joint Pain

How Seniors Can Reduce Joint Pain

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Knee Osteoarthritis No Excuse to Skip Physical Activity
Conditions & Treatments

Knee Osteoarthritis No Excuse to Skip Physical Activity

by Kimberly Johnson
written by Kimberly Johnson

Although nearly half of all adults over the age of 65 have doctor-diagnosed arthritis[i], there is no reason to limit physical activity, according to research presented in November at the 2016 American College of Rheumatology (ACR) Annual Meeting. What’s troubling is the generally low level of physical activity among older adults – with and without knee osteoarthritis (OA).[ii] For example, of men who are 60-69 years of age, only half without knee OA and 60% with knee OA are walking more than 10 minutes a day. Women of similar age are walking even less: only 35% of women with or without knee OA are walking for 10 minutes or more each day. This study also showed that walking rates declined further as people get older. Knee Osteoarthritis No Excuse to Skip Physical Activity
Committing to a physically active lifestyle provides major health benefits to everyone, and it even improves symptoms for people with knee OA.[iii] For many people living with OA, the fear of pain or a belief that knee OA symptoms will worsen with exercise keep them from getting an adequate amount of physical activity. But those who choose to increase their exercise in spite of OA have research to support them.
A new observational study presented at the ACR meeting found that most people with knee OA were able to walk the 6,000 daily steps they needed to improve their condition and prevent disability. They were also able to perform the sit-to-stand test (repeating the motion five times) in an average of 10.2 seconds. This is meaningful because 10.2 seconds is below the rate that is associated with a fall risk in older adults (12 seconds). The researchers concluded that when OA patients understand how much ability is necessary to be active, they will be open to finding personalized ways to improve their activity levels.[iv] Even replacing 5 minutes of sedentary time with light activity improves outcomes in knee OA patients. [v]
If you have OA, there are simple ways to become more active while working up to a more formal exercise program.

  • Park farther away – Instead of finding the closest parking spot at the movie theatre or grocery store, pick a spot farther away to increase your walking time.
  • Take the stairs – If you only need to go up one or two floors, consider skipping the elevator and taking the stairs. Just make sure to use the rail for support as needed.
  • Find a buddy – Ask your spouse or a friend to commit to walking around your neighborhood or a local mall or track at a nearby high school 3 to 4 times per week. Bundle up if it’s cold and always bring water to stay hydrated.
  • Seek professional support – Local gyms and community centers (such as YMCAs or JCCs) offer personal training and can you develop a step-by-step plan to increase physical activity and improve function with OA.

There are over 50 million Americans with arthritis. To learn more or read the stories of other people managing arthritis, visit CreakyJoints.org. CreakyJoints® is the go-to source for more than 100,000 arthritis patients and their families world-wide who are seeking education, support, advocacy and patient-centered research.
By W. Benjamin Nowell, Ph.D., Director of Patient-Centered Research, CreakyJointsKnee Osteoarthritis No Excuse to Skip Physical Activity Knee Osteoarthritis No Excuse to Skip Physical Activity
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[i] Barbour KE, Helmick CG, Theis KA, Murphy LB, Hootman JM, Brady TJ, et al. Prevalence of Doctor-Diagnosed Arthritis and Arthritis-Attributable Activity Limitation — United States, 2010–2012. Morb Mortal Wkly Rep. 2013;62(44):869-873. PubMed PMID: 24196662. Accessed via https://www.cdc.gov/arthritis/data_statistics/arthritis-related-stats.htm on January 9, 2017
[ii] Thoma L, Tudor-Locke C, Aguiar E, Master H, Christiansen M, White D. Comparison of Objectively Measured Physical Activity Among People with Symptomatic Knee Osteoarthritis with the General US Population [abstract]. Arthritis Rheumatol. 2016; 68 (suppl 10). http://acrabstracts.org/abstract/comparison-of-objectively-measured-physical-activity-among-people-with-symptomatic-knee-osteoarthritis-with-the-general-us-population/. Accessed January 9, 2017.
[iii] Fransen M, McConnell S, Harmer AR, Van der Esch M, Simic M, Bennell KL. Exercise for osteoarthritis of the knee. Cochrane Database of Systematic Reviews 2015, Issue 1. Art. No.: CD004376. DOI: 10.1002/14651858.CD004376.pub3.https://www.researchgate.net/profile/Martin_Esch/publication/270660857_Exercise_for_osteoarthritis_of_the_knee/links/552e45d00cf22d43716df7b4.pdf
[iv] Master H, Thoma L, Christiansen M, Polakowski E, Schmitt L, White D. Minimum Physical Function Needed to Walk 6000 Steps/Day in People with Knee Osteoarthritis [abstract]. Arthritis Rheumatol. 2016; 68 (suppl 10). http://acrabstracts.org/abstract/minimum-physical-function-needed-to-walk-6000-stepsday-in-people-with-knee-osteoarthritis/. Accessed January 10, 2017.
[v] White D. Protective Effects of Replacing Sedentary Time with Light and Moderate to Vigorous Physical Activity on Functional Limitation in Knee OA [abstract]. Arthritis Rheumatol. 2016; 68 (suppl 10). http://acrabstracts.org/abstract/protective-effects-of-replacing-sedentary-time-with-light-and-moderate-to-vigorous-physical-activity-on-functional-limitation-in-knee-oa/. Accessed January 9, 2017.

Knee Osteoarthritis No Excuse to Skip Physical Activity

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