Our knees become weaker as we age – here’s how to keep them strong and healthy.

Last Saturday I got up from my seat after dinner, only to feel the worst pain of my life shooting through my knee! Luckily it wasn’t anything super serious—just a strained joint, probably from too much driving. All I needed was a few days of MC to recover.

As I was sitting at home resting, I thought I would read up more on the common knee problems that people experience, especially after 40. At my age, it’s better to start taking good care of those creaky joints, you know? Let Uncle Tng share with you what I learnt:

Wah, really ah? Surprising causes of knee pain

One of the things that stood out to me were some activities and habits you never thought would lead to knee issues! These include:

Driving

If you drive long hours like me, you likely spend a lot of time in the same position, repeating the same actions. This can put immense strain on your joints which can lead to injuries. It may be worse for taller drivers who have to keep their knees bent at weird angles – adjusting the position of your seat to minimise knee bending may help. 

Sitting too long

Now that many of us are working from home, we spend a lot of time sitting in front of the computer. Inactivity can cause the muscles and tendons to become stiff and painful, while sitting in the wrong position can also cause pain by putting pressure on the kneecap.

Smoking

According to a 2007 study by the Mayo Clinic, smokers were twice as likely to experience greater cartilage loss and more severe pain. Researchers believe that high levels of carbon monoxide levels in the blood could hinder the body’s natural ability to repair our cartilage.

So easily kena, got hope anot?

Unfortunately, knee problems are a common issue for older folks, because of the wear and tear we put on them over the years. But don’t worry, there are some lifestyle changes you can make to keep your knees healthy, and extend the life of these essential joints!

Lose some kilos

If you’re overweight, every extra KG can add significant stress on the knees. Maintaining a healthy weight not only improves your overall health, but also reduces pressure on your joints. So time to cut down on that late night prata, maybe?

Keep moving

The more you move, the less stiff you'll feel. Whether you're working, reading or watching TV, take frequent breaks and change positions often.

Stretch and strengthen

Gentle stretching and strengthening exercises can help to improve your flexibility and range of motion. Strengthening the muscles that support your knee reduces impact and stress, and helps your joints move more freely.

Eat more fish

Salmon and mackerel are good sources of omega-3, which help keep your joints healthy. They also help to lower inflammation, which is a common cause of joint pain and tenderness.

Keep your bones strong

Take in plenty of calcium to strengthen your bones – dairy products are a great source, and other options include  green, leafy vegetables like broccoli and kale. You can also consider taking supplements if you’re not getting enough calcium from your diet.

Choose the right shoes

Wearing supportive, comfortable shoes helps your joints align properly when you move. When exercising, choose the appropriate footwear – for example, running shoes for running –  as they are designed specifically for that activity and keep your feet from rolling inwardly or outwardly. For the ladies, avoid high heels, which can increase the load that's placed on your knees.

You could be hurting your knees without knowing it

Knee injuries are not just a problem for runners. Your daily habits can cause your joints to hurt too! Keep them strong and healthy with a regular exercise regimen and the right diet.