Imagine an old man who loves gardening and can't bend over to care for his beloved flowers because of knee pain. This is not just a story, but a true portrayal of many people. Knee pain, an discomfort that creeps in with age, often silently changes their lifestyle. However, with the right management, many people have managed to regain an active life.
Learn about knee pain
The culprit of knee pain
Knee pain is very common in older people, and its causes are varied. The most common culprits include arthritis, specifically osteoarthritis, a condition that occurs as the cartilage in the joints gradually wears away. In addition, past knee injuries, such as ligament injuries or cartilage tears, can also add up over the years, eventually leading to pain. Weakened muscles are also a major factor, especially as we age, when muscles naturally degenerate, reducing support and protection for the knees.
How pain affects daily life
Knee pain is more than just a physical discomfort. It can significantly affect the quality of life of older adults, limiting daily activities such as walking, climbing stairs, and even getting up and sitting. In the long term, persistent pain can lead to mental health issues such as low mood and anxiety because it deprives people of the ability to move freely and carry out daily activities.
Benefits of exercise and appropriate methods
Getting Your Joints Moving: The Scientific Support for Moderate Exercise
Exercise is not only the preserve of youth, but also essential for the health of the elderly's knees. Scientific studies have shown that moderate exercise strengthens the muscles around the knee and improves joint stability, which can reduce pain and improve joint mobility. The key is to choose a low-impact, joint-friendly form of exercise and follow an individualized exercise plan.
Recommended for joint-friendly exercises
Swimming & Aqua Fitness: The buoyancy of water reduces the burden on the joints, while the resistance of the water effectively builds muscles.
Cycling: Whether you're riding outdoors or indoors, cycling builds leg strength without putting too much strain on your knees.
Tai Chi: The slow movements of Tai Chi help improve balance and flexibility, while also being an effective form of mental relaxation.
Create a personalized exercise plan
Before starting any exercise program, it is recommended to consult with a medical professional to determine the type and intensity of exercise that is right for you. It is generally recommended to do at least 150 minutes of moderate-intensity exercise per week, which can be divided into smaller sessions depending on the individual's situation.
The importance of recuperation and how to perform it
Quiet shelter during peak pain
When knee pain is particularly severe, proper rest is essential to reduce pain and promote wound healing. During recuperation, the focus is on reducing the burden and stress on the knee and giving the damaged tissue a chance to recover.
Proper execution of the retreat
Cold compresses: During the first 48 hours of pain, cold compresses with ice packs can be effective in relieving pain and reducing swelling.
Elevate your legs: When sitting or lying down, elevate your legs as much as possible to help reduce swelling in the knee area.
Avoid the same position for long periods of time: Even during rest, you should change your position regularly to avoid stiffness caused by the joint being held in one position for a long time.
A balance between recuperation and activity
Even during periods when more rest and recuperation are needed, moderate activity is still important. Motions can be maintained by simple seating or lying down exercises to avoid joint stiffness and muscle atrophy caused by long-term immobility.