Stop Knee Pain Without Knee Surgery

There 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.

1. 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 intense exercise.

You 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 hydrated.

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 hormone cortisol.

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.

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