Winter brings a lot of outdoor fun, but at the same time, cold weather can make knee pain more symptomatic. Being fit and active is essential to maintaining healthy knees.
Whether you are planning to hit the slopes, snow shoe, go sledding with the kids, or try out cross country skiing, “boomeritis” knee pain can limit your ability to do the things you love..
For many with knee problems, outdoor winter activities can lead to more knee pain and even injury. Orthopaedic surgeon Dr. Nicholas DiNubile coined the term “boomeritis” to describe the wear, tear, vulnerabilities, and injuries that baby boomers are experiencing as a result of lifelong commitments to staying active. In many cases, repeated stress on the knee can lead to osteoarthritis.
Tips for maintaining healthy knees while you enjoy winter activities :
• Motion is lotion : Motion helps reduce the risk for osteoarthritis. It both lubricates and nourishes your knees
• Camel up : Drink plenty of water. Drying out reduces flexibility and increases wear and tear. On average, drink eight glasses of water (to balance fluid loss)
• “Good” pain : A little discomfort may occur and will lessen after regular exercise. But watch for “bad” pain. Stop if you have more severe, sharp pain, especially if you are limping
• Get strong : Do leg lifts that strengthen your quadriceps (front thigh) muscle, which is the main protector of your knee
• Warm up, then stretch : Break a light sweat, then stretch to help maintain mobility and reduce joint stiffness
• Stay warm : Knees are like barometers and cold, damp weather can make them more symptomatic. Try keeping your knees warm with a neoprene sleeve or knee wrap
• Chill out : Ice your knees for 15 minutes after activity or exercise if you tend to develop soreness
• Eat for healthy joints : Lose extra pounds to take stress of your knees. Avoid sugary, processed food, as well as foods high in saturated fat, in order to minimize inflammation
Quick yoga and lifestyle tips to help you cope with some common problems which the season brings along and improve your immunity this season
Setu Bandhasana : Bridge Pose
• Helps strengthen muscles in the knee joint and is also helpful for those suffering from osteoporosis
• Calms the brain and reduces anxiety and stress in the body
Trikonasana (Triangle pose)
• Strengthens the legs, knees and ankles
• Stretches and opens the hamstrings, groin and hips
• Also relieves the body of sciatica
Makara Adho Mukha Svanasana (Dolphin Plank pose)
• Helps stretches the shoulders and hamstrings
• Strengthen the wrists, arms and legs while relieving the body of fatigue and back aches
• Helps prevent osteoporosis
Do not let the Winters blow out vacation. Use Vissco’s Knee Caps, Knee Supports and Knee Brace – Depending on the condition, these products provide support and stability and offer optimum compression to the knee to keep you in action.
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