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Knee Health: 5 Common Habits That Quietly Damage Your Knees

Knee injuries are a burdensome misfortune - they can turn a normal routine on its head and change a life forever with a simple twist or pull of the muscle. 

Even the strongest athletes in the entire world live in mortal fear of them.

An injury to the knee could be the result of intense physical activity or a simple bad step during a casual daily routine.

The damage causes by these habits come in many different shapes and forms, whether a fracture, dislocation, tear or sprain.

Considering the amount of work demanded of the knee cap constantly bending to move around our body weight every single day, it’s not much of a surprise to hear that more than 10 million annual doctor visits are a direct result of knee injury.
Being Overweight Can Damage Your Knees 

Too much weight
Remind yourself how hard your knees have to work on an everyday basis. They are constantly bending to suit your movement, probably accumulating thousands of contractions without the slightest recognition.

This is where a healthy body mass index comes into play. Allowing your BMI (body mass index) to rise to unhealthy levels puts a lot of extra pressure on your knees. Every single pound of weight that you gain translates to an additional 3 pounds of pressure taxing your kneecaps when you are standing upright.

Obesity is commonly linked to knee problems, as people that are overweight put a lot of extra stress on their knees without knowing it. It also has been linked to osteoarthritis, which is a condition that makes your knee cartilage break down faster and increases the likelihood of injury.

Inadequate exercise
Exercise is kind of a double-edged sword when it comes to knee health. On one hand, it can be the culprit behind knee issues. On the other, you need it to make your knees stronger and less prone to injury.

The knee relies on muscles to function without stress, so in the end a proper exercise routine is preferable to no exercise whatsoever. If you are barely out and about, start slow and try to adapt a consistent activity routine.

Knowing how to exercise can eliminate the danger that comes from intense physical exertion. First and foremost, you need to stretch. Muscles are kind of like a springs that need to be loosened up before they bounce, or else they might snap.

Try to choose an exercise that is associated with low knee impact. Walking, biking, swimming, yoga and weight lifting are all relatively low impact movements that can build knee muscle. Remember that running does put a lot of stress on the knees at long distance.

Shoe importance
Sure, those high-heels might look great on a Saturday night, but they also set your balance of weight off and frequently cause knee pain.

Your shoes are just as important as physical activity when it comes to knee health. Find a shoe that fits you comfortably and look for orthopedic options that are designed to distribute weight evenly and reduce stress.

Runners should also choose their shoes carefully. Running with the right design of shoe depends on your foot shape and size, which a doctor or knowledgeable runner can usually help determine.

It’s the age-old beckoning by mothers worldwide. “Straighten yourself up, your posture is terrible!” It actually has some medical merit as well. Posture plays a huge role in how your health develops over time.

There are plenty of health benefits that result from practicing good posture. As you move around throughout the day, you want the weight you carry to be evenly distributed between your two legs.

Bad posture is often characterized by bending your knees, slumping your back, loosening abdominal muscles, allowing your head to be off-center or shifting weight from foot to foot.

Joint and muscle overuse
If you do the same, knee-taxing activity from day to day, your knees suffer a substantial amount of stress with little room to repair. Add some variety to your physical routine to make sure you aren’t stressing only one angle of the knee consistently.

Most importantly, you should pay close attention to how your knee feels. If there is a pain that develops, you should take immediate action.

Knee injuries worsen over time; so early detection and treatment can be the difference between healthy and decrepit knees. Rest, ice, elevation and compression are recommended for any sudden or prolonged knee pain, as well as medical attention if the problem persists. - Online Sources 

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