If anyone has ever met another person who has been affected by a painful and debilitating knee problem they will soon realise how critical knee health is to one’s ability to live a happy and fulfilling life. What are five of the top tips from an expert on how to look after your knees?

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When it comes to the increase risk of joint injury or degeneration, there are many factors to list.

Some of which can be controlled but sadly, many can’t. As not all knee problems can be prevented, the best thing a person can do is to take care of their knees and this will ensure their lifestyle is as joint healthy as possible.

Consultant orthopaedic surgeon at The Wellington Hospital, part of HCA Healthcare UK, Jonathan Miles provides his knee expertise and offers five ways to help look after your knees

Exercise

Jonathan said: “Maintaining an active lifestyle will help maintain our knee health but don’t overdo it.

“Gentle exercise such as walking and swimming will help keep your knees mobile and healthy.

“High-impact sports such as running and racket sports are great on healthy knees but may be better avoided if you have problematic knees as they add pressure to the joint.”

Use your knees

“Cycling is particularly good for our knees as it promotes cartilage growth and strength, not to mention also boosting our overall health and fitness.

“If you don’t have a bike or don’t want to brave the cold winter weather, then try going to the gym, a spin class or being an at-home pedalling machine,” advised Jonathan.

Shed the pounds

Jonathan said: “The knees play an absolutely critical role in bearing and balancing the weight of your body.

“It stands to reason that excess weight puts additional pressure on your knees, which can increase the chance of complications and pain.

“The good news is that even small reductions in weight can relieve a lot of pressure on the knees, so a little bit of effort can go a long way.”

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Sitting exercises

“Many people sit at a desk for hours on end but believe it or not, being immobile for long stretches of time can be damaging to our knees.

“Keeping our knees ben when at a dest or watching TV and driving weakens the supporting muscles in our legs.

“To tackle this, try daily exercises when at your desk or watching TV to use the supporting muscles,” said Jonathan.

Diet

Jonathan said: “Although it might not be the most obvious factor when it comes to looking after your knees, maintaining good nutrition and a healthy diet can have a positive effect on all joints in our bodies.

“Vitamins and minerals such as vitamin D and calcium are vital to maintaining healthy bones. It’s always good to get as much fruit and vegetables in your diet as you can.

“Foods such as berries, avocados and olive oil contain natural anti-inflammatory chemicals. Kale, spinach and cabbage contain vitamins A,C and K as well as calcium which help with healthy bones and joints.”

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