OA occurs when the cartilage which fills the spaces between the bones and cushions the bones as they move, wears down. The cartilage can wear away due to daily normal use and overuse. The ends of the bones begin to rub against each other and often develop spurs and cysts. In addition, the tissue that lines the joint may become inflamed and the ligaments and muscles that support the joint weaken.
Overweight women have a 4 times greater risk of Osteoarthritis, and overweight men have five times the risk of normal-weight men.
Control your weight:
Reduce your chances of developing knee OA by maintaining a normal weight or losing some of the excess weight. Losing even a few kilos can make a big difference in the load that we put on our knee.
If you are overweight, talk to your Dietician about a healthy weight loss program that includes eating lots of fresh vegetables and fruits, lean protein and whole grains.
Regular, low-impact exercise will help to lose weight and it can help prevent knee OA .It has been seen that people who have arthritis of the knee reduce their physical activity to avoid pain. But that’s the worst thing you can do. It’s critical to keep the knee joint mobile and flexible and to strengthen the muscles around it. This can be done by mixing aerobic exercise with strengthening and flexibility exercises. Aim for at least 30 minutes of low-impact aerobic exercise five days a week. Walking, biking and golfing are all good choices because they don’t place stress on your knee joints.
Studies have shown that water exercise such as swimming or water aerobics are helpful in reducing pain and improving function in those who already have knee OA.
Support the Knee
Wearing a knee brace helps support the knee and reduce pain if you already have arthritis.