Avoid Knee Pain this Winter

When temperatures drop, it can be tough to get your body moving, especially when your knees feel achy and stiff.

Before you opt for a steaming mug of hot chocolate in a recliner by the fireplace, check out these tips from Doylestown Health’s Rehabilitation Educator Brooke Bulgarelli. A physical therapist (PT), Brooke helps patients understand the causes of knee pain and instability and designs a personalized care plan that includes lifestyle changes and supervised exercise to improve function and reduce discomfort.

“Studies have shown that maintaining a healthy weight and physical activity can minimize pressure through your joints,” says Brooke, noting that it is important to check in with your primary care provider before starting a home exercise plan or physical therapy.

Your provider may recommend tests or refer you to physical therapy or an orthopedist who can help identify the cause of your pain and suggest safe, effective solutions to help you feel and function at your best.

Take Pressure Off of Your Knees

Every extra pound exerts four pounds of pressure on your knees. So, to your knees, being 10 pounds overweight is like carrying 40 extra pounds. Joints like your knees support much of your body weight, according to Brooke. A healthy weight decreases pressure on your joints and decreases the risk of developing osteoarthritis, the most common form of arthritis, in the first place. “Osteoarthritis pain results from the grinding that occurs between your joints when shock-absorbing cartilage wears down over time, or due to joint injury or infection,” says Brooke.

Stay Active

Exercise and being physically fit not only help you maintain a healthy weight, they're also good for the joints. If you already have achy knees, Brooke suggests trying activities that are gentle on your joints, like swimming in a nice warm indoor pool during the winter months. “Even walking in the pool can help reduce the strain on your knees by offloading some of your body weight,” she says. Gentle yoga, walking, and floor exercises can also be joint-friendly activities to help keep your knees in shape for the occasional intense activity like skiing. “Weight-bearing exercises are important to help keep your bones strong,” says Brooke.

Exercise also builds muscles around the knees, like the quadriceps and hamstrings, to help the joint function properly. Unused muscles stiffen more easily than muscles that move. “By strengthening the muscles surrounding the knee, you are helping to stabilize and protect the knee joint,” says Brooke.

“Remember to stretch or warm up before exercising to prevent injury, and also stretch or cool down post-exercise,” she adds.

Ready to get started? Brooke shared a few important things to remember when exercising, or when starting a new exercise plan.

• Boost Your Other Joints

  “The joints in our bodies help support each other, so if you’re having knee pain, consider strengthening your hips and ankles too,” says Brooke.

• Ice, Ice, Baby

  Try icing your knees for 15 minutes after exercise or activities if you tend to get sore. Icing your joints can help reduce swelling.

• Don't Overdo It

  You need to find the right balance between rest and exercise to keep your joints healthy. “Too much activity too soon can cause increased knee pain, but too much rest can make your knees stiffen up,” Brooke explains.

• Know Your Limits and Choose Safe Activities

  Certain exercises or activities might be a bit much for your joints to handle at first, especially if you haven't been active for a while. Take it slow to prevent injury and pain. You shouldn't feel serious pain after exercise or recreational activity. For example, think twice before hitting the slopes if you've been hitting the couch instead of the gym. Remember that professional athletes train for their sports.

• Consider Your Risk of Falling

  Knee pain and instability increases the chances of a fall, so choose a safe, clear path for walking and avoid jarring exercises.

• Shoes Matter

  Wearing shoes that are comfortable and supportive with thick soles and enough room for your toes may help reduce the shock through your knees when you walk, according to Brooke.

Learn More

Physical therapy can help with arthritis, reduce joint pain, and improve mobility. You can learn more by calling Doylestown Health Outpatient Therapy at 215.345.2894.