Gentle Exercises To Using Assistive Devices, Knee Health Tips For Elderly People

Knee health is particularly important for older adults as they are more prone to knee problems due to factors like wear and tear, arthritis, and reduced muscle strength.

Old age can bring about various effects on the knees, leading to increased vulnerability and potential knee problems. 

Common knee health issues in old age include osteoarthritis, reduced cartilage elasticity, weakened muscles and ligaments, declining bone density, limited flexibility and range of motion, instability and balance issues, bursitis, and tendinitis.

Dr Parag Sancheti, Orthopedic Knee Surgeon, Sancheti Hospital Pune, shared some knee health tips for elderly people. 

Gentle Exercises

Engage in low-impact exercises that are easy on the knees but still help strengthen the muscles around them. These can include gentle walking, water aerobics, stationary cycling, and seated exercises. Work with a physical therapist or a fitness professional to develop an exercise program tailored to your needs.

Balance and Stability Exercises

Incorporate exercises that improve balance and stability, as falls can significantly impact knee health. Activities like tai chi or yoga can help enhance balance, coordination, and flexibility.

Joint-friendly activities: Opt for activities that minimise impact on the knees. For example, swimming and water exercises are excellent options as they provide resistance without putting excessive stress on the joints.

Stay Physically Active

Engage in regular low-impact exercises to keep your knees strong and flexible. Walking, swimming, cycling, and tai chi are excellent options. Consult with a healthcare professional before starting any new exercise regimen.

Maintain a healthy Weight

Excess weight puts added stress on your knees, increasing the risk of knee problems. Aim for a healthy weight through a balanced diet and regular exercise.

Also read: Do You Have Knee Pain While Running? Here's What It Could Mean

Wear supportive footwear

Choose shoes that provide proper support, cushioning, and stability for your feet and ankles. This helps maintain proper alignment and reduces strain on the knees.

Avoid prolonged sitting or standing

If you have a sedentary lifestyle, make sure to take breaks and stretch your legs and knees regularly. If your work requires standing for long periods, try to take breaks and shift your weight to reduce pressure on your knees.

Maintain a healthy diet

Consume a balanced diet rich in nutrients to support joint health. Include foods like fruits, vegetables, whole grains, lean proteins, and sources of omega-3 fatty acids (such as fish) to promote overall joint health.

Listen to your body

Pay attention to any pain or discomfort in your knees. If you experience persistent or worsening pain, swelling, or limited mobility, consult with a healthcare professional for proper evaluation and guidance.

Also read: 5 Essential Oils That Relieve Knee Pain And How To Use

Use assistive devices

When necessary, consider using walking aids such as canes or walkers to provide stability and reduce the load on your knees.

Remember, it's essential to consult with healthcare professionals, such as doctors, physical therapists, or orthopedic specialists, who can provide personalised advice and guidance based on your specific knee health needs.