Over 50 Females Often Misunderstand Knee Health as a Physical Therapist
Keep your knees in top condition as they're the body's hardworking giants! These joints link your thighs to your lower legs and work tirelessly to help you move about freely. To keep them in tip-top shape as you age, physical therapist Dr. Milica McDowell shares some handy tips.
Failing to look after your knees can result in some nasty issues, like weight gain, muscle loss, decreased physical activity, and a decline in flexibility and range of motion. So let's dive into Dr. McDowell's valuable advice on safeguarding your knees.
Mind Your Waistline
Gaining a few extra pounds can bring plenty of trouble for your knees. Dr. McDowell stresses the significance of keeping tabs on your weight if you want to protect your knees.
"Having just a smidgen of extra weight is more detrimental to your knees than you might think," Dr. McDowell says. "Since our knees are the powerhouses of the lower body, carrying excess weight (particularly around the middle) amplifies stress on the joint and boosts the risk of injury. Shedding as little as 5–10% of body weight can make a substantial difference in reducing strain on the knee joints and preserving their future health."
Fortify Your Whole Body
Aiming to build muscle is crucial when it comes to pampering your knees.
"Strength in the posterior chain (glutes, hamstrings, and calves) plays a vital role in shielding the knee joint," Dr. McDowell explains. "Strong abs and core are also essential as they alleviate stress on the knee. Adequate ankle dorsiflexion (knee over toes) range of motion is another factor that benefits knee health and helps reduce fall risks."
Stay Active
A well-rounded fitness routine benefits your overall well-being, but there are specific workouts that target your knee joints directly. Here are Dr. McDowell's recommendations:
- Core exercises: crunches, sit-ups, and planks
- Glute and hamstring exercises: bridges and glute kickbacks
- Calf exercises: single and double-leg heel raises
The Lowdown
To sum up, Dr. McDowell's guidance for maintaining knee health revolves mostly around weight management and staying active. To ensure lasting knee health and revitalizing your knees, give your body what it needs— balance, strength, and motion!
Pro Tip: Don't forget to wear supportive shoes to safeguard your knees while staying active.
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[1]: "Discover alignment, joint integrity, & athleticism with this foolproof method" by Dr. Milica McDowell. https://www.amazon.com/Discover-Alignment-Athleticism-Physical-Therapist/dp/1544519132[2]: "JumpStart Your Physical Therapy Career" by Dr. Milica McDowell, et al. https://www.amazon.com/Jumpstart-Your-Physical-Therapy-Career/dp/1623170673
- To maintain the health of your knees as you age, it's crucial to monitor your waistline, as extra weight can put unwanted stress on these joints, potentially leading to injury.
- Building muscle, particularly in the posterior chain (glutes, hamstrings, and calves), is key to protecting your knees, as it helps alleviate stress on the joint and supports joint integrity.
- Adopting a well-rounded fitness routine, including core exercises, glute and hamstring exercises, and calf exercises, can target your knee joints directly and enhance their health.
- Incorporating yoga, a form of exercise known for its focus on balance, flexibility, and joint health, into your fitness-and-exercise regimen can also contribute to the wellness of your knees.
- As women age, it's essential to prioritize womens-health and address the unique needs their bodies may have in relation to aging and knee health. This may involve focusing on exercises that improve strength, balance, and range of motion, as these factors play a significant role in maintaining the health and vitality of the knees.
