Stop Knee Pain
Without Knee Surgery
are many factors that predispose the knee to injury, bad alignment,
different leg lengths, and loose joints to name just a few. You can't
do anything about those knee pain risks on your own. There are many
small changes to your lifestyle, however, that will prevent "bad
knees" from becoming painful knees.
Drink fluid throughout the day.
Sometimes the simplest cure for sore knees is staying hydrated.
Adequate fluid intake nourishes the cartilage supporting the knee and
leg muscles by increasing circulation. It also makes it easier for the
bloodstream to remove the lactic acid that makes muscles "burn" after
don't really have to drink eight glasses of water every day to promote
knee health. The goal is constant hydration, not trying to flood your
tissues with water. Drink throughout the day to keep tissues
2. Replace your exercise shoes every 300 to 400
miles (480 to 640 km).
Constant wear and tear on your shoes
makes them less flexible, leading to constant wear and tear on your
knees. It is especially important to replace shoes regularly if you
are active in high-impact sports like basketball, jogging, or tennis.
3. Exercise at different times every day.
This gives your knees a chance to adjust to varying conditions. It
also helps prevent overexercising with the release of the stress
4. Avoid "knee killing" motions.
Jumping, bending at the knees, and deep squats are the most common
causes of knee injury.
Any exercise that uses springy or bouncing movements to lengthen
muscles can cause the muscle to contract rather than to stretch. If
you have a history of knee pain, do safer exercises like biking,
walking, or swimming.
5. Get glucosamine, chondroitin, and calcium.
Glucosamine and chondroitin help cartilage stay in shape.
Calcium, which you shouldn't take in doses of more than 500 mg at a
time, is essential bone density that prevents fracture and strains on
the ligaments, tendons, and muscles that support the knee.