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How to Take Care of Your Knees

It’s no surprise that our Knee Sleeve is our biggest selling product. Knee pain effects a huge number of people globally, and so we’ve picked our top 5 ways to look after your knees in this article.

Drop a few pounds
Did you know that when you walk, the pressure in your knee is around five times your body weight? So much so, that even carrying a few extra pounds after a holiday can make a big difference.

The impact is so great, that just 1lb lost results in a 4lb reduction in knee joint stress among overweight people with osteoarthritis, according to US research published in the journal Arthritis & Rheumatism. With that in mind, losing a little weight is one of the top tips for taking care of your knees.

Get on your bike
Cycling is one of the best (and cheapest) ways to take care of your knees by strengthening them, as well as improving your all-round fitness.  Even if riding in the great outdoors isn't an option, a simple pedal machine that sits on the floor will help keep your legs mobile, and give some all-important movement to the knee joints. If you can manage it, go one better and hop on a static cycling machine, with the aim to cycle for 15 minutes three times a week.

Scrap the high heels
You might not like to hear it, but kicking off those heels is one of the surefire steps to taking care of your knees. Walking in heels unsurprisingly puts the knees under extra strain, which increases wear and tear and may lead to osteoarthritis over time. The higher the heel, the more likely it is that your knee will still be bent when your shoe makes contact with the ground – increasing pressure on the joint.

Apply some ice and heat
Already in a lot of pain? Known as “contrast bathing”, ice and heat is one of the most effective ways to reduce inflammation. A simple way to do this is to take an ice bag or pack of frozen peas wrapped in a tea towel and place it over the front of your knees. Hold it there for five minutes, then take it off and place a hot water bottle with a warm cover over the front of your knee for 10 minutes. Do this daily and you'll be surprised how much pain relief you will get.

Get a good night's sleep
Poor sleep can increase sensitivity to pain among people with knee osteoarthritis, according to a recent study published in the journal Arthritis Care & Research. Can't get to sleep? Placing a pillow between or behind your knees may help you find a comfortable position. This wonderful guide from The Sleep Council has some great tips to get you to the land of nod!