Knee osteoarthritis is a common health problem, especially with age. It involves the wearing down of cartilage that cushions the knee joint, leading to pain, stiffness, and difficulty moving. While some genetic and age-related factors contribute to the condition, there are five bad habits that can worsen the problem, according to Healthline:
- Excess Weight and Obesity: Excess weight puts significant pressure on the knee joints, increasing the chances of cartilage wear and tear.
- Incorrect or Excessive Exercise: Exercising without proper warm-up or suddenly lifting heavy weights can lead to knee injuries.
- Prolonged Standing or Sitting: Staying in one position for extended periods increases the pressure on the knee joints.
- Wearing Inappropriate Footwear: Constantly wearing high heels or flat shoes alters the distribution of weight on the knee.
- Neglecting Previous Injuries: Failure to properly treat previous knee injuries can worsen the problem and lead to the development of osteoarthritis.
Symptoms of Knee Osteoarthritis
- Pain: The most common symptom, often worsening after physical activity and easing with rest.
- Swelling: Fluid buildup around the joint may cause swelling.
- Stiffness: You may have difficulty bending or straightening your knee, particularly in the morning.
- Grinding Sensation: You might feel a grinding or rubbing sensation when moving your knee.
- Deformity: In advanced cases, cartilage damage can lead to a deformity in the shape of the knee.
- Weakness: Pain and swelling can affect your ability to bear weight on your knee, leading to weakness in the surrounding muscles.
Causes of Knee Osteoarthritis
- Age: One of the most significant risk factors, as cartilage naturally wears down with age.
- Previous Injuries: Injuries such as ligament tears or cartilage damage can increase the risk of osteoarthritis.
- Obesity: Excess weight puts substantial pressure on the knee joints, accelerating cartilage wear and tear.
- Overuse of the Joint: People who engage in strenuous physical activities or perform work requiring a lot of movement on their knees are more susceptible to osteoarthritis.
- Genetics: Genetic factors play a role in increasing the risk of osteoarthritis.
- Other Diseases: Some diseases, such as rheumatoid arthritis and gout, can contribute to the development of knee osteoarthritis.
- Knee Structure Deformities: Some individuals are born with deformities in the knee structure, making them more prone to osteoarthritis.
Treatment of Knee Osteoarthritis
There is no cure for knee osteoarthritis, but various options can help alleviate symptoms and improve quality of life:
- Non-Surgical Treatment:
- Medications: Pain relievers like ibuprofen and acetaminophen. Non-steroidal anti-inflammatory drugs (NSAIDs).
- Hyaluronic Acid Injections: Localized injections into the joint.
- Physical Therapy:
- Strengthening muscles surrounding the knee.
- Improving flexibility.
- Reducing pain and swelling.
- Assistive Devices: Crutches or walkers.
- Knee Braces: Devices that help stabilize the knee.
- Weight Loss: Reducing pressure on the joints.
- Natural Therapies:
- Warm baths.
- Cold compresses.
- Some herbs and spices, such as ginger and turmeric.
- Surgical Treatment:
- Joint Cleaning Surgery: To remove damaged tissue.
- Artificial Joint Replacement: For severe cases.
Prevention
- Regular Exercise: Strengthens muscles surrounding the knee and improves flexibility, supporting the joint and protecting cartilage. Consult a doctor to determine suitable exercises.
- Avoid Overstressing the Knee: Avoid activities that cause knee pain, and try to distribute body weight evenly on both legs.
- Wear Comfortable and Supportive Footwear: Good shoes help absorb shock and reduce pressure on the joints.
- Balanced Diet: Consume calcium and vitamin D-rich foods like dairy products, fatty fish, and leafy green vegetables to strengthen bones and joints.
- Use Assistive Devices When Needed: Using crutches or a walker reduces pressure on the knee, especially during long walks.
- Avoid Sitting or Standing for Prolonged Periods: Regularly changing body position helps reduce pressure on the joints.
- Avoid Smoking: Smoking reduces blood flow to the joints and negatively impacts the repair process.
- Consult a Doctor: If you experience knee pain, consult your doctor for diagnosis and appropriate treatment.
Osteoporosis
In addition to knee osteoarthritis, many people suffer from osteoporosis, also known as bone thinning, a medical condition that weakens bones and makes them more prone to fractures.
With age, bones naturally lose density, but in osteoporosis, this loss happens at a much faster rate.
Causes of Osteoporosis:
- Estrogen Deficiency: Particularly in women after menopause.
- Calcium and Vitamin D Deficiency: Both play a vital role in bone building.
- Genetics: A family history of osteoporosis increases the risk of developing it.
- Certain Medications: Such as corticosteroids.
- Health Conditions: Including diabetes, rheumatoid arthritis, and endocrine disorders.
- Bad Habits: Smoking and excessive alcohol consumption.
Symptoms of Osteoporosis
In early stages, there may be no symptoms. However, as the condition progresses, you may notice:
- Back Pain: Especially when bending or standing for long periods.
- Height Loss: Due to the collapse of vertebrae.
- Easy Fractures: Particularly in the hip, spine, and wrist.
Prevention of Osteoporosis
You can prevent osteoporosis by following these steps:
- Healthy Diet and Building Strong Bones
- Calcium: It’s the building block of bones, so make sure you get enough from dairy products, low-fat dairy products, dark leafy green vegetables, almonds, and sesame seeds.
- Vitamin D: Helps the body absorb calcium, and you can get it from sunlight, fatty fish, and vitamin D-fortified cow’s milk.
- Protein: Essential for building and repairing tissues, including bones, and you can get it from meat, poultry, eggs, legumes, and nuts.
- Potassium: Helps maintain calcium in bones and can be obtained from bananas, potatoes, and spinach.
- Regular Exercise to Strengthen Bones and Muscles
- Weight-Bearing Exercises: Such as walking, running, dancing, and lifting light weights, help increase bone density and strengthen muscles supporting the joints.
- Balance and Flexibility Exercises: Help prevent falls and fractures, which are common complications of osteoporosis.
- Healthy Lifestyle
- Avoid Smoking: Smoking harms bone health and reduces calcium absorption.
- Don’t Drink Alcohol: Aside from being religiously forbidden, it should be avoided because it increases the risk of bone loss.
- Maintain a Healthy Weight: Excess weight puts significant pressure on joints and bones.
- Regular Checkups: Consult your doctor regularly to monitor your bone health and identify any potential risk factors.
