Most people have experienced sore knees after a long walk or a busy day and simply blamed it on getting older.
But new research suggests that aching joints don't have to be an unavoidable part of aging.
According to researchers at Washington University School of Medicine in St. Louis, whose findings were highlighted by ScienceDaily, everyday lifestyle choices can play a significant role in protecting knee health.
More than joint pain
Knee osteoarthritis develops as the cartilage that cushions the joint gradually wears away, making movement less comfortable over time.
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As the condition progresses, everyday activities such as climbing stairs, walking or standing for long periods can become increasingly difficult.
The researchers explain that the impact extends beyond the knees themselves. Reduced mobility often leads to lower activity levels, which may increase the risk of other health conditions, including heart disease, diabetes and obesity.
Women, older adults, people with previous knee injuries and those carrying excess weight are among the groups at higher risk.
Small habits, lasting benefits
The good news is that developing knee osteoarthritis is not entirely out of your hands. Regular exercise helps strengthen the muscles surrounding the knee, improving support and reducing stress on the joint.
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A diet rich in vegetables, fruit and whole grains, while limiting highly processed foods, may also support overall joint health.
Even modest weight loss can make a meaningful difference. According to the researchers, losing just 10 pounds can reduce the force placed on the knees by around 40 pounds with every step.
- Maintain a healthy weight.
- Strengthen your leg muscles.
- Stay physically active throughout the week.
- Choose a balanced diet with fewer processed foods.
Your future isn't predetermined
Although osteoarthritis can run in families, researchers emphasize that genetics are only one part of the equation.
Healthy daily habits can help lower the likelihood of developing the condition and may also slow its progression for people already experiencing symptoms.
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While no single measure can completely eliminate the risk, looking after your weight, staying active and building stronger muscles can help keep your knees healthier for years to come.
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This article is made and published by Mie Hermansen, who may have used AI in the preparation.