Answer:
Dear
Lando,
These
are twenty two recommendations to keep healthy knees:
1-Warm
Up Correctly.
Warming
Up is one of the simplest things you can do to prevent your knees
from deteriorating. Take a few minutes to walk around. All movements
should be done slowly. Use slow, steady movements.
2-Get
Some Hip Mobility.
3-Get
Some Ankle Mobility.
4-Get
Better Technique.
5-Maintain
a healthy weight.
6-Stop
when it hurts.
7-Recover
and Stretch.
8-Increasing
the number of leg raises as your quad muscles get stronger.
9-Stand
with your back against a wall, and your feet straight in front of
you. Slide down, keeping your back against the wall, until you are
in a slight sitting position.
10-Don't
overstretch. Overstretched ligaments can make the joint unstable,
allowing the bones to rub and grind. That hurts and also slowly injures
the joint.
11-When
stepping up stairs or an incline, don't step toe first. Put your whole
foot down press through the heel so that your muscles lift you, not
your knee joint.
12-When
stepping down, step toe first.
13-Walk
and run by rolling heel to toe.
14-Reduce
impact and twisting.
15-Varying
your exercise routine -- low- or no-impact aerobic exercises (swimming,
walking, or cycling) twice a week, strength exercises (lifting light
weights or household items) twice a week, mixed with stretching and
relaxation exercises.
16-Keep
your muscles in mind. Weight training helps strengthen the muscles
and ligaments surrounding joints, protecting them from damage.
17-Add
ice. Icing your joints after exercise can help you manage pain and
prevent swelling. When you exercise, you draw a lubricant called synovial
fluid to your joints. But if the fluid sticks around too long after
exercise, it can cause cracks in the cartilage.
18-Eat
beneficial foods. Studies show the omega-3 fatty acids found in fish
can help not only reduce symptoms associated with joint pain but also
change the levels of inflammation that may be causing some of the
pain. Fish oil slows the production of inflammation-signaling cells.
The best sources are fish such as salmon and tuna.
19-Keep
kneecaps facing the same direction as toes, not twisting inward.
20-Remember
healthy knee positioning during all activities.
21-Don't
let your knees (or ankles) sway inward under your weight.
22-Get
enough sleep.
