[{"@context":"https:\/\/schema.org\/","@type":"BlogPosting","@id":"https:\/\/reflexknees.com\/blogs\/keep-your-knees-7-easy-steps\/#BlogPosting","mainEntityOfPage":"https:\/\/reflexknees.com\/blogs\/keep-your-knees-7-easy-steps\/","headline":"Keep Your Knees: 7 Easy Steps","name":"Keep Your Knees: 7 Easy Steps","description":"There are\u00a0simple things you can\u00a0do every day to make sure your knees stay\u00a0healthy as long as possible.\u00a0Although this isn\u2019t an exhaustive list we\u2019ve outlined seven steps that can help keep your knees in good shape. There are\u00a0simple things you can\u00a0do every day to make sure your knees stay\u00a0healthy as long as possible.\u00a0Although this isn\u2019t an […]","datePublished":"2013-11-04","dateModified":"2024-02-15","author":{"@type":"Person","@id":"https:\/\/reflexknees.com\/author\/developer\/#Person","name":"Nick Petersen","url":"https:\/\/reflexknees.com\/author\/developer\/","identifier":2,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/8ea7fc410413ee0b715aee4c6b2d912c09623af5f85eaca6f6d7e0a2c223e1df?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/8ea7fc410413ee0b715aee4c6b2d912c09623af5f85eaca6f6d7e0a2c223e1df?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"Reflex Knee Specialists","logo":{"@type":"ImageObject","@id":"http:\/\/b1ec2b6df7.nxcli.io\/wp-content\/uploads\/2023\/03\/logo.png","url":"http:\/\/b1ec2b6df7.nxcli.io\/wp-content\/uploads\/2023\/03\/logo.png","width":169,"height":104}},"image":{"@type":"ImageObject","@id":"https:\/\/reflexknees.com\/wp-content\/uploads\/2023\/06\/2517431.webp","url":"https:\/\/reflexknees.com\/wp-content\/uploads\/2023\/06\/2517431.webp","height":2299,"width":1536},"url":"https:\/\/reflexknees.com\/blogs\/keep-your-knees-7-easy-steps\/","video":[{"@context":"http:\/\/schema.org\/","@type":"VideoObject","@id":"https:\/\/www.youtube.com\/watch?v=mh5r1rJ7Yk0#VideoObject","contentUrl":"https:\/\/www.youtube.com\/watch?v=mh5r1rJ7Yk0","name":"Double Leg Squats : Balance Exercises","description":"Stand on the Bosu\/Blue\/Foam\/Dyno Disc\/Balance Board. 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","logo":{"url":"https:\/\/yt3.ggpht.com\/ytc\/AIdro_lcwAaiA-qrSVv3qHCs2-VF9r469t3mnEtebhVVOWqJkbs=s800-c-k-c0x00ffffff-no-rj","width":800,"height":800,"@type":"ImageObject","@id":"https:\/\/www.youtube.com\/watch?v=HimO1Ix8FrM#VideoObject_publisher_logo_ImageObject"}},"potentialAction":{"@type":"SeekToAction","@id":"https:\/\/www.youtube.com\/watch?v=HimO1Ix8FrM#VideoObject_potentialAction","target":"https:\/\/www.youtube.com\/watch?v=HimO1Ix8FrM&t={seek_to_second_number}","startOffset-input":"required name=seek_to_second_number"},"interactionStatistic":[[{"@type":"InteractionCounter","@id":"https:\/\/www.youtube.com\/watch?v=HimO1Ix8FrM#VideoObject_interactionStatistic_WatchAction","interactionType":{"@type":"WatchAction"},"userInteractionCount":169044}],{"@type":"InteractionCounter","@id":"https:\/\/www.youtube.com\/watch?v=HimO1Ix8FrM#VideoObject_interactionStatistic_LikeAction","interactionType":{"@type":"LikeAction"},"userInteractionCount":892}]}],"about":["Blogs"],"wordCount":613,"articleBody":"There are\u00a0simple things you can\u00a0do every day to make sure your knees stay\u00a0healthy as long as possible.\u00a0Although this isn\u2019t an exhaustive list we\u2019ve outlined seven steps that can help keep your knees in good shape.There are\u00a0simple things you can\u00a0do every day to make sure your knees stay\u00a0healthy as long as possible.\u00a0Although this isn\u2019t an exhaustive list we\u2019ve outlined seven steps that can help keep your knees in good shape.1) Lighten Your LoadExcess\u00a0body weight\u00a0puts a strain on your\u00a0joints,\u00a0but most dramatically on your knees which\u00a0increases the risk of cartilage breakdown, potentially leading to osteoarthritis.\u00a0For every pound you lose, the pressure on your knees is reduced by four.\u00a0Now that\u2019s an investment in yourself we know you would make!2) Get a Move OnThe more you move the more flexible your joints will be. So get up and go for a walk,\u00a0swim, bike ride or\u00a0do some other low impact activity. This added\u00a0exercise\u00a0will also help burn more calories,\u00a0most likely\u00a0lessening the pressure on your knees.3) Build Your StrengthResearch has shown that having strong thigh muscles can reduce the risk of osteoarthritis in your knees. When you don\u2019t have enough muscle strength, the knees, which support the entire weight of your body, take a pounding. Strength training builds strong muscles, and ligaments, thereby easing the stress placed on your joints. So get on those squats and lunges! [yframe url=\u2019http:\/\/www.youtube.com\/watch?v=mh5r1rJ7Yk0\u2032]4) Protect Your KneesActivities like\u00a0skiing or kneeling to pull weeds can be rough on your knees. Use\u00a0a\u00a0knee brace\u00a0or a kneeling pad to protect against injury. If your job requires repetitive kneeling or squatting be aware of your form, or\u00a0try to find another way to do the work required that reduces strain on your knees and other joints.5) Avoid injuriesMajor injuries, the kind that require surgery, increase a person\u2019s risk for osteoarthritis. Weekend warriors, those who sit all week for their job, and run or play sports on the weekend for hours at a time, have a greater risk for injury and osteoarthritis. Keeping active through the week helps keeps your body strong and your joints pliable.6) Ice is NiceIcing\u00a0helps to reduce joint swelling and pain without drugs. To ice sore knees, wrap the ice or cold pack in a towel and apply to affected area for no more than 20 minutes. If you don\u2019t have an ice pack, try using a bag of frozen vegetables (corn works great) wrapped in a thin towel. Don\u2019t put ice directly on your skin as it may cause tissue damage through frostbite. Use ice for the first 24 \u2013 48 hours after an injury.7) Nourish Your JointsOmega-3s promote joint health and reduce swelling in joints with arthritis. We\u00a0highly recommend a fish oil\u00a0supplement\u00a0as an easy way to get the nutrition your body needs. Salmon is also great for your joints; it\u2019s a good source of calcium and is rich in omega-3 fatty acids. Speaking of calcium\u2026Calcium and vitamin D help to keep your bones strong. Having strong bones can help you prevent falls that cause damage to joints.Green, leafy vegetables like kale and broccoli are great sources of calcium.Dairy products are also rich in calcium.We realize that life is rather hectic, but we hate to hear about knee pain keeping you from your favorite activities. By weaving our seven knee health recommendations into your life, you\u2019ll be taking the right steps to long loving relationship with your knees."},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"Blogs","item":"https:\/\/reflexknees.com\/blogs\/#breadcrumbitem"},{"@type":"ListItem","position":2,"name":"Keep Your Knees: 7 Easy Steps","item":"https:\/\/reflexknees.com\/blogs\/keep-your-knees-7-easy-steps\/#breadcrumbitem"}]}]