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Knee pain is a common issue that many women face, especially after the age of 50. It can make everyday activities like walking, climbing stairs, or even standing painful and challenging. For women, the risk of knee pain and arthritis is twice as high as it is for men. This is often due to hormonal changes after menopause and the natural loss of muscle strength that comes with ageing.
The good news is that knee pain can be managed and even improved with the right approach. Read ahead as an expert explains why knee pain is so common in women over 50 and shares simple, effective tips and exercises to help relieve pain and strengthen the knees.
Why Knee Pain is Common in Women Over 50
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Knee pain is a widespread issue, and understanding the reasons behind it can help in finding effective solutions. Navneeth Ramprasad, Founder, Praan, Bangalore, explains, “Women are twice as likely as men to develop knee pain and arthritis.” This higher risk is due to a combination of biological and physical factors that become more prominent with age. Let’s break it down:
- Oestrogen Decline: After menopause, women experience a drop in oestrogen levels. This weakens the joints, making them more prone to pain and damage.
- Muscle Loss: As women age, they lose muscle strength, especially in the quadriceps (front thigh muscles) and glutes (buttocks). This puts extra strain on the knees, leading to wear and tear of the cartilage and a higher risk of osteoarthritis.
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Expert Tips to Relieve Knee Pain
Navneeth Ramprasad shares practical tips to help women over 50 reduce knee pain and stay active:
- Strength Training: Building muscle strength can reduce knee pain and protect the joints. Focus on exercises that strengthen the quadriceps and glutes.
- Proper Walking Techniques: Walking is great for knee health, but it must be done correctly. Avoid hard surfaces, wear cushioned shoes, and keep a slight bend in your knees while walking.
Easy Exercises to Strengthen Knees
Here are three simple exercises recommended by Navneeth Ramprasad to help relieve knee pain:
Standing Hamstring Curls
- Stand tall and hold onto a chair or wall for support.
- Bend one knee, bringing your heel towards your glutes.
- Hold for 2-3 seconds, then slowly lower your leg.
- Repeat 10-15 times on each leg.
Chair Squats
- Sit on a chair with your feet flat on the floor.
- Push through your heels to stand up.
- Slowly lower yourself back down to the chair.
- Repeat 10-15 times.
Wall Sit
- Lean against a wall with your feet about a foot away.
- Slide down into a half-squat position, keeping your knees in line with your toes.
- Hold for 10-30 seconds, then slowly stand up.
- Repeat 3-5 times.
Why These Exercises Work
These exercises target the muscles around the knees, reducing strain on the joints. Navneeth Ramprasad explains, “Stronger muscles mean less pressure on the knees. This can help reduce pain and even reverse some damage.”
Final Tip: Walk the Right Way
Walking is a great low-impact exercise, but it’s important to do it correctly. Navneeth Ramprasad advises, “Avoid hard surfaces like concrete. Wear shoes with good cushioning, and always keep a slight bend in your knees to reduce stress on the joints.”
Conclusion
Knee pain doesn’t have to be a permanent problem. With the right exercises and techniques, women over 50 can strengthen their knees, reduce pain, and stay active. Share these tips with your mother, aunt, or any woman in your life who might need them. A little effort today can lead to a pain-free tomorrow.