Knee pain is quite common within the senior community. There are a variety of activities that can contribute to knee pain. It can be anything from a lifetime of sports, injuries, running or arthritis. Seniors with knee pain, in particular, know the years of wear and tear can take a toll and make mobility and flexibility more challenging.

What causes knee pain?

While not an exhaustive list, there are some of the common causes of knee pain in senior adults.

• Osteoarthritis.
• Injuries.
• Excess body weight.
• Lack of muscle strength.
• Limited flexibility.

Ways to prevent or alleviate knee pain

While many of these ailments are relatively common, there is not always one easy solution. There are ways to work your leg muscles to minimize knee and joint pain without surgery or medication. It is always important to meet with your healthcare provider before starting a new exercise plan, primarily because, in some cases, surgery is an essential option. If your provider clears you for exercise, you can begin working toward healthier habits by using the following tips for how to take care of your knees:

Strengthen your leg muscles
Focus on exercises that target your hamstrings, quadriceps, hip flexors and gluteal muscles to help strengthen your upper and lower leg.

Work toward a healthier weight
Losing weight is one of the best ways to mitigate knee pain and help you live an overall healthier lifestyle. Even just a few pounds can make a significant difference.

Start with low-impact options
When starting an exercise routine as a senior, choose low-impact exercises. Select cardiovascular exercises like swimming or cycling that reduce strain on your knees to prevent any additional damage.

Aim for 30 minutes of exercise a day
Staying active can help you reduce knee stiffness and help encourage weight loss. Be sure to stretch before any workout to help prevent future injuries.

Change up your routine
Repetitive movements can put unnecessary pressure on your leg muscles and knee cartilage. When it comes to how to take care of your knees, keep trying new low-impact workouts.