Knee osteoarthritis, also known as degenerative joint disease, is primarily caused by aging and the wear and tear of the knee joint. Obesity and heavy physical labor can accelerate this process. To determine if you have early-stage knee osteoarthritis, be aware of these five symptoms:
1. Pain: Knee pain occurs when climbing stairs, squatting, walking for long periods, or hiking. The pain gradually worsens and occurs more frequently.
2. Stiffness: The knee feels tight after sitting for a while or upon waking up in the morning. It takes a few minutes of activity to feel normal again.
3. Weakness: There is a feeling of weakness in the knee, which gives out when walking.
4. Tension: There is a sense of tightness and cramping in the back of the knee, making it difficult to straighten.
5. Swelling and heat: The knee swells and becomes warm after activity or exposure to cold.
If you experience one or more of these symptoms, your knee may already be showing early signs of osteoarthritis.
To maintain healthy knees:
1. Healthy diet: Consume foods rich in protein, collagen, and isoflavones, such as milk, soybeans, eggs, fish, shrimp, kelp, pig’s trotters, and lamb. This ensures adequate intake of protein and calcium, reducing the risk of osteoporosis. Estrogen also plays a beneficial role in bone and joint health.
2. Appropriate exercise: Engage in exercises that strengthen the hamstrings and calf muscles. For example, lie on your back with your chin touching the bed, tie a sandbag around your ankle, and slowly bend your knee to lift your leg off the bed, then lower it down. Perform this exercise three times a day, ten repetitions each time. Also, perform calf muscle exercises by sitting on a stool and lifting your legs up and down about 300 times.
3. Scientific weight loss: Knee arthritis is often related to obesity, which increases the burden on the knee joint. Therefore, it is essential to actively lose weight and maintain a healthy body mass index. Eat fresh vegetables and fruits and reduce the intake of high-fat foods.