As you get older, your knees can start to hurt because they’ve been working hard for many years. Let’s find out why!
Why Does This Happen?
- Knees Get Worn Out: Inside your knee, there’s something called cartilage. It’s like a soft cushion that helps your bones move smoothly when you walk, run, or jump. As women get older, that cushion can get thinner or even wear out. This can make the bones in the knee rub together, causing pain. This is called osteoarthritis, a common reason for knee pain.
- Less Muscle Support: Muscles help support your knees, kind of like ropes holding up a bridge. But as people get older, they might lose some muscle strength. When muscles around the knee aren’t as strong, the knee has to work harder, which can make it hurt.
- Hormonal Changes: As their bodies make less of a hormone called estrogen. Estrogen helps keep bones and joints strong, so when there’s less of it, the knees might feel weaker and more painful.
How to Manage Knee Pain
The good news is, there are lots of ways to help your knees feel better!
- Move Gently: Gentle exercises, like walking, swimming, or stretching, help keep the muscles around the knee strong. This helps support the knee and reduce pain.
- Eat Healthy Foods: Eating foods rich in calcium and vitamin D, like milk and leafy greens, helps keep your bones strong, which can help with knee pain.
- Stay at a Healthy Weight: Carrying extra weight can put more pressure on your knees. By keeping a healthy weight, you take some of that pressure off and help your knees feel better.
- Use Ice and Heat: If your knee hurts, using an ice pack can help reduce swelling. Using heat, like a warm towel, can help relax the muscles and make the knee feel better.
- Wear Supportive Shoes: Shoes with good support can help take the pressure off your knees when you walk.
- Changing Leg Weight Helps: One way to take care of your knees is by changing the weight you put on them. When you’re standing or walking, your knees carry a lot of weight. If you shift your weight from one leg to another or sit down when possible, it takes pressure off your knees and gives them a break.
- Using a Stool in the Kitchen: If you’re in the kitchen cooking or washing dishes, standing for a long time can make your knees hurt more. A simple trick is to use a small stool. You can rest one foot on the stool, which helps shift some of the weight off your knees and reduces the strain. It gives your knees a chance to rest while you’re still able to get things done.
Remember:
Knee pain is common as people get older, but by staying active, eating well, and taking care of your knees, you can keep them feeling stronger for longer!
Supporting Research:
- Osteoarthritis and Knee Pain: As women age, osteoarthritis becomes a leading cause of knee pain due to the breakdown of cartilage in the joints. A study by Litwic et al. (2013) explains how aging and the loss of cartilage lead to pain and stiffness in the knees.
Source: Litwic, A., et al. (2013). Epidemiology and Burden of Osteoarthritis. British Medical Bulletin. DOI: 10.1093/bmb/lds038 - Body Weight and Knee Pressure: Research suggests that even small changes in body weight and shifting your posture can significantly reduce the load on the knee joint. According to Messier et al. (2005), weight loss and weight management are key strategies in reducing knee pain from osteoarthritis.
Sources of Information:
- Osteoarthritis and Knee Pain
Litwic, A., et al. (2013). Epidemiology and Burden of Osteoarthritis. British Medical Bulletin. DOI: 10.1093/bmb/lds038 - Body Weight and Knee Pressure
Messier, S.P., et al. (2005). Weight loss reduces knee-joint loads in overweight and obese older adults with knee osteoarthritis. Arthritis & Rheumatology. DOI: 10.1002/art.22219 - Hormonal Influence on Joint Health
Springer. Hormonal Influence on Osteoarthritis in Women. Link
Medical Disclaimer
This article is for informational purposes only and not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition.