How to Avoid Having Painful and Damaged Joints By Janet Martin At Isnare.com Ezine Articles

Runners, athletes, overweight, obese and old people know that the knees are joints in the body susceptible to wear and tear. Overexertion or excess body weight can really cause knee problems in the future. What's more, knee pain is one of the most excruciating pains one could ever experience.

If you do not want to experience runner's knee or any knee-related problems in the future, you have to follow the tips below on how to take care of your knees:

Maintain A Healthy Weight

There is no question that your knees can still hold you up even if you are 100 to 150 pounds overweight. The problem, however, is that the longer you stay overweight, the higher your risk is for having permanent damage on your knees. Even if you are not yet in your 50s, there is a probability that you will suffer from arthritis in the knees if you don't do something about your weight. Give your knee a break and start aiming for a weight that is within, or even close to, the body weight that is normal for your height.

Do Some Warm Up

Many people find themselves having strains and knee problems a couple of hours or days after doing their exercise regimen. Although it is true that you need to start moving your butt now to help protect your knees and achieve a healthier body, you have to take note that your muscles, joints and bones are not used to doing strenuous activities. Thus, before exercising, running, or even walking, you need to warm up first.

If you are using a treadmill or other exercise equipment, you need to start slowly. Cold muscles are at a high risk of having strains and injuries so you need to warm them up first before using them extensively. Once you have spent a minute or two in an easy pace, start increasing the intensity of your workout.

For people who are overweight and obese, start with low impact exercises first to prevent further injuring your knees. Once you have shed some pounds, you can start using the treadmill or engaging in high impact exercises and activities. If you are unsure, it is best to consult a trainer or a fitness expert.

Fortify Your Muscles

Many people find themselves damaging their knees because the muscles that surround the joints are not strong enough. If your leg and thigh muscles are weak, your knees will be in a lot of strain and pressure.

Squats and lunges are the best exercises to make your leg muscles stronger. To work on your thigh muscles, leg lifts are advisable. There are also strength-training equipment for the legs that you may be interested to try out.

Mind Your Shoes

For a lot of women, shoes that are pointed and high-heeled are the best. These types of shoes can make any girl feel sexy and beautiful. However, for your knees, these types of shoes are the worst. If you think that you are going to stand and walk for a long time, better make sure that you are wearing comfortable shoes.

It is also important to choose your athletic shoes properly. Make sure you use tennis shoes when you are playing tennis and running shoes if you are sprinting, jogging or brisk walking. You ought to wear the right shoes for your exercise or activity as they have padding and extra protection.

Supplement With Chondroitin Sulfate And Glucosamine Sulfate

Many studies have shown that these two substances are helpful in protecting your knees from being damaged further. Some people who take supplements with Chondroitin Sulfate and Glucosamine Sulfate attest to the effectiveness of these two substances in easing pain, especially in their joints.

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