Our bodies change as we age, and it’s inevitable that some of these changes can cause joint discomfort, especially in our knees. Most of us in our 50s will start to see knee discomfort with activity. As we get into our 60s this discomfort may increase. It is likely caused by osteoarthritis, a thinning or wearing out of the cartilage (the cushioning material) in the knee joint.
The impact of aging on knee health
Just day to day living causes wear and tear on our knee joints, leading to decreased flexibility and strength, pain, and loss of mobility. If, during our lifetime, we suffer an injury to the knee, or are significantly overweight for a prolonged time, this can speed up the process of cartilage erosion. Not surprisingly, knee replacement is one of the most common surgical procedures in Canada, with an average of 75 000 surgeries being performed annually in 2018 through to 2020 (there was a significant reduction in 2020 to present due to the pandemic).
Tips for maintaining healthy knees as we age
Total knee replacement surgery is highly successful. But the implants usually last about 20 years. So it’s important to proactively take care of our knees, keeping them healthy as we age. Moderate exercise keeps the muscles around the joints strong, improving the health of our knees. Maintaining a healthy weight reduces the strain on the cartilage.
When the symptoms of pain start, it’s important to follow the doctor’s advice to lose weight if necessary, seek physiotherapy to help strengthen your knees, and see a pedorthist for footwear advice and the possibility of custom foot orthotics or a knee brace. There are 27 studies in the last decade, showing that a healthy lifestyle combined with either the use of orthotics or braces or both, delivered the greatest relief of pain.
Conclusion
There’s no cure for aging yet. But to a large degree, we can manage our health as we age. And maintaining healthy knees will ensure a greater quality of life in those later years.
A healthy weight is key to fighting osteoarthritis in the knee joints. Too much weight is too much pressure on your knees. 5 kg(10 pounds) of weight loss translates to 15 kg of reduced force on your knees during activity.
Moderate exercise like brisk walking, swimming and light weight training are smart activities. If tennis is too hard on your knees, try pickleball. Topical nonsteroidal anti-inflammatory creams can be helpful and easier on you than pills. Supplements like turmeric have shown credible, effective relief for the symptoms of inflammation in the knee joint. Talk to your doctor or pharmacist. Seek the advice of a Canadian Certified Pedorthist about your foot and knee alignment. They are experts in biomechanics, foot orthotics and footwear. They have the knowledge to advise you on whether you need foot orthotics and can guide you on what the best walking shoe is for you.