By some measures, your knees are your body’s largest joints, but they are also the ones most likely to be injured. More than 11 million men and women over the age of forty visit doctors every year due to knee pain. Taking care of your knees helps to make sure these vital joints continue to work smoothly and comfortably so that you can continue to live an active lifestyle.

5 Steps to Healthier Knees

Step 1: Stay Active, but Don’t Overdo It. If you don’t put in the time and effort it takes to keep your knees moving, they can start to stiffen, leading to discomfort and increasing your risk of injury. At the same time, dramatically increasing your levels of activity (particularly if you haven’t been physically active for a while) can cause injuries from repetitive strain. If you have never followed an exercise routine, ease into this type of activity slowly. If you work out hard on a regular basis, make sure to include rest days to give your knees a break.

Step 2: Manage Your Weight. Every extra pound you carry puts additional pressure on your knees. A study conducted by Stephen P. Messier of Wake Forest University found that losing even a small amount of weight can significantly decrease your risk of arthritis in the knees. If knee pain makes it difficult for you to lose weight through exercise, try using a stationary bike or elliptical machine to reduce the impact on your joints.

Step 3: Build Muscle Around Your Knees. The muscles that surround and support your knees also help to absorb shock. Strengthening your hamstrings and your quadriceps will help give your knees the backup they need. Talk to your chiropractor or a personal trainer for ideas on the best ways to strengthen these muscles.

Step 4: Don’t Forget to Stretch. While the muscles around the knees do need to be strong, they also need to be flexible. Regular stretching helps to keep these muscles from pulling the knee out of alignment.

Step 5: Don’t Ignore Pain. If your knee is painful, swollen, or making unusual noises, check in with a doctor as soon as possible. These symptoms can be a sign of damaged cartilage, an issue that can be corrected with early intervention. Trying to “push through” pain without knowing what is causing it puts you at risk of additional injury, so never hesitate to consult with a professional if you think there might be a problem.

Chiropractic Care and Your Knees

Chiropractic care is a vital resource when it comes to keeping your knees healthy. Your chiropractor will take the time to examine and evaluate your joints, muscles, posture and biomechanics to determine the root cause of any discomfort. He or she will then recommend and perform manual techniques that will help to bring your body back into alignment. You will also have the opportunity to discuss your lifestyle and receive recommendations on changes that you can make to continue to improve your knees’ health.

Taking good care of your knees takes commitment, but the rewards are well worth it over the long haul. Talk to your chiropractor today to learn more!