Keep your joints pain-free this summer

Your knees undergo a lot of wear and tear each and every day. After all, they are the largest joints in your body and are called into action with each step you take. Knee pain can keep you from participating in your favorite summer activities and can impact your quality of life. But there’s no reason you should have to live with pain, inflammation and stiffness.

Here are nine ways to be good to your knees so they’re less likely to cause you pain:

1. Strengthen the muscles around the knee. When the muscles surrounding the knee are strong, they offer more support for the joint. Focus on strengthening quadriceps and hamstrings to reduce pain. Also perform stretching exercises to keep the muscles and joint flexible.
   
   
   
   
2. Move more. You may think doing more physical activity would cause more pain in your knee, but the opposite is true. Engaging in low-impact activities, like walking, swimming, cycling or yoga, can keep your joints more pain-free than if you were sedentary.
   
   
   
   
3. Don’t overtrain. Some exercise is good, but too much can cause fatigue and excessive stress to your joints and muscles. This makes you more prone to injury, strain and pain.
   
   
   
   
4. Wear the right shoes. When your feet are well-supported and your shoes are comfortable, it promotes proper foot alignment, putting less stress on your knees.
   
   
   
   
5. Practice good posture. Your spine alignment is just as important as foot alignment. Keep your head directly above your shoulders and your shoulders directly above your core. Slouching or bending at the waist puts added pressure on your knees.
   
   
   
   
6. Protect your knees. When you engage in activities where your knees might get hurt, consider wearing knee pads. Additionally, if you enjoy summer gardening, kneel on a cushion to protect your knees from strain.
   
   
   
   
7. Eat healthy foods. Studies show that eating some types of food helps lower inflammation. Thankfully, summer produce is loaded with the vitamins and minerals your body needs to promote healing.
   
   
   
   
8. Lose weight. When you walk, the force on your knees is about three or four times your body weight. So, it stands to reason that the more weight you carry, the higher the force on your knees. Losing weight lowers the stress placed on the knee, making it less likely you’ll feel pain in this joint.
   
   
   
   
9. Treat knee pain. If you have occasional or temporary knee pain, you may experience relief by resting your knee, applying ice and/or taking non-steroidal anti-inflammatory medication (NSAIDs).

When is it time to see a doctor?

If joint pain or weakness persists despite making healthy lifestyle adjustments, consult with a doctor to get to the root of the problem. Saint Agnes is proud to offer walk-in, full-service orthopedic care through our Ortho On Demand clinic. Whether you sustain an injury or have persistent pain, our orthopedic and sports medicine specialists will provide the expert care you need to get back to the things you love. There’s no appointment or referral required. Simply walk in and let our receptionist know you’re there for Ortho On Demand.

Ortho On Demand


1510 E. Herndon Ave., Ste. 230


Fresno, CA 93720


M-F, 8 a.m.-4 p.m.

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