Building Bodeez is located at 154 Pandora Road in Derry Township. 724-739-0105. www.building bodeez.net.
Wake up. Stand up. Ouch. Get dressed. Make breakfast. Ouch. A few Advil. Get moving. Pain subsides…or, it doesn’t…next day, Repeat.
Anyone else find this to be a common occurrence? Why do our knees hurt so badly? Our knees suffer a great deal of mechanical stress daily. We twist, we turn, we stop, we start, we jog, we walk, we take the stairs, and more! Typically, our knees can withstand the ‘pressure’ of our daily chores. However, certain habits can create true detriment to our precious joints and leave us suffering with chronic pain, arthritic pain, or worse … acute injury pain! Let’s review a few risk factors and behaviors, as well as how to correct the pain.
Contributing factors to ‘bad knees’ include increased body weight, exercise technique, overuse of muscles/joints, body alignment, and proper footwear. As a Nurse Anesthetist I’ve seen more knee replacements than I could count, and know first hand that joint surgery isn’t a “walk in the park” but rather, a last resort.
Knees bear the brunt of your body weight and every extra pound can up to three extra pounds of pressure (i.e. 10 pounds of excess weight = 30 pounds of pressure). Added weight accelerates osteoarthritis by breaking down joint cartilage. By losing 10-20 pounds you could potentially cut your risk of joint pain in half!
At Building Bodeez we understand the great benefits of regular exercise, however, and also understand increased injury risk. That said, the best idea is to always warm up and cooldown (for 5-10 minutes each). Avid exercisers should choose variety and incorporate low impact activities such as biking, walking, yoga, swimming, flexibility training, personal training, or even resistance band routines. Ballistic routines such as CrossFit, power-lifting, jumping (Kickboxing), twisting (Zumba), running, and high-impact sports may pose a greater risk to those suffering with knee pain and
should be used in divided doses. Repetitive exercises that do not allow the knees to rest overwork the joint and create painful injury; use these formats wisely.
Proper body alignment may also promote joint safety. An excellent analogy is when car tires wear bald. If your tires are not aligned on your vehicle, they will wear improperly. The same principle applies to joint pain. Proper posture and core strength (abdominal strength) will promote proper joint alignment.
Well-fitted footwear promotes alignment, cushioning, and shock absorption. Irregularly fitted shoes can create over-pronation or supination (turning in or out), can exacerbate planter fasciitis, can increase arch pain and more. This eventually is compensated in the joint and osteoarthritis flares.
If your joint pain cycle persists past 2 weeks and is not treated with pain, relaxation, stretching, and occasional NSAIDs (Advil, Tylenol, Ibuprofen, etc) contact a health care professional for further treatment. Ultimately be aware that you only have 2 knees: they feel each and every step you take. Be nice to your joints, and they will pay you back tenfold.
Sources: “Are you Killing Your Knees?” Retrieved online November 14, 2014 from www.sharecare.com/health/chronic-pain/article/bad-habits-knees-knee
Hayley is a Certified Fitness Trainer and the co-owner of Building Bodeez Fitness Center, located at 154 Pandora Rd in Derry, PA, as well as a fulltime Nurse Anesthetist with the University of
Pittsburgh Physicians, currently based at St. Margaret’s Hospital in Fox Chapel, PA. Hayley offers a wealth of fitness and health knowledge, serving as the Group Fitness Coordinator and
Wellness Programs Director at Building Bodeez. She has developed several programs at Building Bodeez including initiation of the first ZUMBA classes in the area, as well as AerobaDANCE and
Yogilates (her unique creations), and the wildly successful Building Better Bodeez weight loss intensive program.