Getting older can be considered a blessing. We should all be so lucky to live into our senior years. However, as is well known, aging comes with its challenges. Just one of them is knee pain. Whether it’s due to arthritis, injury or wear and tear over time, knee pain can significantly impact daily life for older adults.
What can be done to manage knee pain and maintain mobility?
Stay active with low-impact exercises.
You might be quick to think that rest and relaxation is a top solution for knee pain management. While there’s no harm in taking it easy, it’s important to know that staying active is crucial for managing knee pain. We’re talking about gentle, low-impact exercises here. Swimming, water aerobics, cycling on a stationary bike and chair exercises are a few top suggestions. They all work to strengthen the muscles around the knee joint, improve stability and reduce strain in the area.
“Low-impact exercises strengthen the muscles surrounding the knee joint,” affirms The Spine Diagnostic & Pain Treatment Center, “This added strength provides better support to the knees, thus reducing the risk of further injury or pain. Moreover, building strong muscles can help alleviate stress on the knees by improving overall body mechanics.”
Maintain a healthy weight.
You’re not likely to ever come across a list of health-conscious tips that avoid the importance of diet. Eating healthy foods is a top way to maintain optimum overall health. As well, when you avoid putting on excess pounds, you alleviate pressure on your knee joints. Canada’s Food Guide strongly suggests that older adults have daily diets comprised of fruits, vegetables, whole grains and proteins. Opt for eggs, nuts, seeds, fish, beans, peas and lentils as they are the healthiest protein options.
“Being overweight puts added stress on weight-bearing joints like your knees,” stresses Sunnybrook Hospital, “Research shows that maintaining a healthy weight helps takes pressure off your leg joints and can lower your osteoarthritis risk. If you are overweight, a weight loss of five-to-ten per cent can reduce joint pain. Keeping a food journal can help.”
Alternate between heat and cold therapy.
A combination of cold packs and heat therapy can be an effective way to manage knee pain. Cold packs help reduce swelling and numb the area. They come in especially handy after any physical activity. Don’t overdo it though. Only apply ice packs for 15 to 20 minutes at a time. Heat therapy, such as heating pads or warm baths, relaxes muscles, improves circulation and helps to relieve stiffness. Just be sure to use heat therapy in moderation to avoid burns.
“When administering heat to your knee, use a heating pad that is warm but not hot,” cautions Tim Petrie for Verywell Health, “Apply it over the affected area and keep it on for a maximum of 20 minutes or until it becomes uncomfortable.”
Use mobility aids when needed.
Mobility solutions such as walkers, canes and knee braces can provide much-needed support and stability for those who have chronic knee pain. As well, a mobility scooter is a cost-effective solution for users who need assistance traveling longer distances.
At LifeCare Mobility Solutions, we offer a range of mobility aids to help you move with confidence and independence. To learn all about them, please don’t hesitate to call us at 416-267-9800 or email us at info@lifecaremobility.ca. You may also contact us by filling out the form on our Contact page!