8 surprising lifestyle habits that will save your knees for decades

Knees can be stressed over the course of time through high-impact exercises such as running on hard surfaces.(Image: Pexels)

Knees are some of the most overworked joints in the body: they bear your weight, movement, and absorb shock with every step. However, over time, through overuse or after an injury, they too, can wear out. Keeping your knees healthy isn't simply about avoiding pain—it's a way to maintain your mobility and independence for as long as possible.

According to Dr Arjun Mehta, orthopaedic specialist at Felix Healthcare, Pune, preventions are always better than cure, especially when it comes to twisting a knee. Repairing carriage damage is virtually impossible once it has happened. According to her, the right habits will safeguard your joints, strengthen the muscles around them, and help prevent degenerative issues such as osteoarthritis.

Also read: 8 foods you should always soak before eating

You can maintain strong, flexible and well-supported knees easily by following some simple, consistent practices on a daily basis. These changes — from managing a healthy body weight to choosing the right footwear in your daily routine — are small lifestyle adjustments that can go a long way in making a significant difference over time.

Dr Mehta shares 8 lifestyle habits you can adopt to protect your knees and be able to get around without pain for many years to come.

Maintain a Healthy Weight

Being overweight places additional stress on knee joints, leading to faster cartilage deterioration. A healthy body helps to alleviate pressure, allows for greater movement and mobility, and reduces the chances of osteoarthritis is reduced. Gaining or losing just even a couple of kilos can mean a world of difference for your knees and gently improve joint longevity!

Strengthen Supporting Muscles

Knees are stabilized and protected by strong quadriceps, hamstrings, and hip muscles. The best approach is to combine low-impact strength training (such as squats, lunges or resistance band) to promote proper joint function and a more efficient shock absorption technique.

Choose Low-Impact Activities

Knees can be stressed over the course of time through high-impact exercises such as running on hard surfaces. Select swimming, cycling, or walking – anything that keeps the joints going without excessive pressure. They are a good way to develop endurance and some joint mobility without excessive force on them.

Wear Proper Footwear

Equipped with better cushioning, alignment and support, there is less uneven pressure placed on the knees. Do not wear worn-out soles; choose good-quality soles when needed, and so on. Orthopaedic insoles can be used to double the support. Wearing the right shoes helps reduce strain on the knees when playing sports or walking for extended periods.

Warm Up and Stretch

Warm-up stretches increase blood flow and flexibility in the muscles and protect the knees from injury during activity. Do dynamic stretches for the legs before workouts and gentle static stretches afterward. This decreases stiffness, increases movement, and helps protect joint function.

Also read: 10 barley water benefits for better digestion, heart, kidneys & blood sugar

Avoid Prolonged Sitting

Muscles can become distorted and knee joints can tighten by sitting for long periods. Stand up, stretch, and walk around for 5 minutes every 30–45 minutes. Keeping the knees healthy and pain-free requires movement, which helps to maintain circulation, flexibility and the lubrication of the joints.

Practice Good Posture

When you stand and walk, keeping your spine and hips aligned reduces stress on your knees. Do not round your back; tighten your core to maintain balance. Good posture not only does helps preserve the knees but also allows for optimal function of the rest of the musculoskeletal system.

Listen to Early Warning Signs

Knee pain, swelling or stiffness that does not go away should not be ignored. If you can find a way to treat problem early, you may prevent further damage.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.