How to prevent knee problems in everyday life and during physical activities? | Drauzio Varella

Lack of care for your knees and inadequate physical exercise can cause overload, leading to osteoarthritis.

When we walk, the knee supports two to three times the body weight. When we run, the overload increases eight to nine times. And when we jump, the weight on the knee is multiplied twelve to thirteen times. That alone makes it possible to understand how this region carries great burdens throughout life.

The knee, a joint located between the hip and the ankle, places enormous mechanical stress on a daily basis, especially during sporting activities. Over time, this can lead to serious problems, such as osteoarthritis.

Knee care from an early age

“We live on our hips and knees since we were born. So there are things we can’t avoid. We will grow up, we will play sports, we will work. Depending on the type of activity, the load is greater. What should be kept in mind from an early age are those things that are always talked about and end up being overlooked”, warns Dr. Rodrigo Nunes, orthopedist and traumatologist at the Brazilian Society of Orthopedics and Traumatology (SBOT) and the Brazilian Society of Knee Surgery (SBCJ).

The things the expert refers to are maintaining good lifestyle habits.

Having a balanced diet is directly related to joint health. Inflammatory knee problems, for example, may be linked to repetitive inflammatory processes, which, in turn, are caused by an inadequate diet. Furthermore, obese people are more prone to osteoarthritis, due to the weight overload on their knees.

Frequent physical activity is also important. In this case, constant exercises that promote good muscle tone are recommended, that is, low-impact but frequent joint movement. This is the case with walking, swimming, weight training, cycling, among others.

Even if the genetic predisposition is not the best, adopting a healthy lifestyle helps to alleviate complications that may appear throughout life.

Athletes and the possibility of injuries

On the other hand, the incidence of osteoarthritis has also increased in younger and physically active people. The explanation may lie in the choice of activities that involve excessive overload.

The Doctor. Rodrigo gives the example of beach tennis, a sport that has become popular across the country. Because it is on the sand, many people think they are not at risk of getting hurt. However, the risk exists, especially for those who do not have adequate muscle preparation.

“Start with a lighter preparation, strengthening, stretching. Gradually level up until you reach what you want. The main tip is to know your limits and train your physical, muscular and balance issues to be able to practice [a atividade] with the lowest risk of injury”, says the orthopedist.

In the case of those who compete at a professional level, care is even more necessary. Dealing with greater loads, more training and competitive demands, it is also necessary to think about the so-called recovery (muscle recovery).

“You have to correct muscle weaknesses that may exist in this athlete on an individual basis. How does his muscles behave during sporting gestures and training? How can you improve the muscular issue so that there is not such a large joint overload?”, asks Dr. Rodrigo.

Among the main injuries that affect those who practice physical activities, whether professionally or not, are those related to sports trauma. Sprains (sprains) and ligament injuries are the most common. In addition to causing pain and swelling, such problems often make it difficult to return to physical activities at the same intensity.

See also: What problems can high-impact exercises cause?

Care for the elderly

In the case of older patients, who have not had this preventive care throughout their lives, the main complaint is osteoarthritis itself (arthrosis). Among the 12 million Brazilians affected by the disease, almost half of them have the diagnosis in the joint involving the knee.

“And with population aging occurring at a rapid pace, the number of patients with joint wear and osteoarthritis in the future will be very large,” predicts Dr. Rodrigo.

In old age, the biggest complaint is pain, which progresses as the disease progresses. Additionally, there are joint deformities. That is, the knee can become more arched inward or outward, impairing load distribution and worsening pain.

Osteoarthritis treatment

If identified at an early or moderate stage, osteoarthritis can be controlled through a strengthening program, which includes improvements in muscle function, changes in lifestyle habits and drug treatment. If the condition is advanced, joint destruction can be very serious, requiring surgery — generally, with the implantation of a total knee prosthesis (arthroplasty).

The orthopedist, especially the specialist in knee surgery, is the doctor qualified to treat this type of problem.

See also: What can cause knee pain?