Tips to avoid knee pain
The number-one secret for happy knees? Stay at a healthy weight. Every extra pound you pack on puts about 4 extra pounds of pressure on your knees when you walk or take the stairs. “Women often come in complaining of knee pain, and it turns out it started after they put on just 5 or 10 pounds,” says Sara Edwards, MD, an orthopedic surgeon at Northwestern Memorial Hospital in Chicago. Once you shed that excess weight, though, symptoms improve—and sometimes even disappear.
DON’T BOUND UP AND DOWN STAIRS
Unless you’re in great shape, this puts serious stress on your
DON’T STROLL ON THE GRASS
If you have osteoarthritis or have ever had a knee injury, choose sidewalks or worn paths instead of grass or cobblestone, which put more strain on your knees and up your risk of
DON’T OVERDO SQUATS AND LUNGES
Don’t bend your leg beyond a 90-degree angle; make sure your knee stays
WORK YOUR INNER THIGHS
Strong hip adductor muscles (a.k.a. inner thigh muscles) are crucial for absorbing stress while you walk, so you’re not straining your knee. A simple way to start: Try squeezing your knees together whenever you’re sitting.
DON’T SET THE BIKE SEAT TOO LOW IN SPIN CLASS
Make sure you’re sitting high enough that your knee straightens out when the pedal is at its lowest point.