Keeping knees healthy not an impossible task

One of the reasons I moved here is because of the clean water, clear air and healthy lifestyle. Tahoe residents like to get out there and go. Tahoe is home to loads of outdoor enthusiasts. Most participate recreationally, some at the collegiate level, and a few are on the Olympic stage.

Of course, this also is why we have so many successful orthopedists in this small community - some of whom are doctors for the U.S. Ski Team.

I purchased my and my daughter's first pairs of skis at the Heavenly Foundation ski swap Nov. 3. My right knee started swelling just looking at them. Many of my clients suffer pain in one or both knees. I know the frustration of enduring pain when it hurts to simply walk.

Often, Paul Jenkins, one of my loyal clients, and I limp around Sierra Athletic Club performing our usual post-rehab knee exercises. Single leg squats, leg press, balance board, all the fun stuff. He knows it takes more than simple swelling or limping to keep me down, so he brought me a knee brace for added security. I guess Paul wants to make sure I'm around to keep pushing him to his physical limits.

Your knee's tolerance for stressful activities will decrease with age and loss of conditioning. So, stresses that would not have caused injury last year could hurt your knee today. A decrease in your level of activity over a period of time also will contribute to the vulnerability of your knees.

Although it's not always possible to prevent knee pain, the following suggestions may help prevent injuries and joint deterioration:

-- Keep extra pounds off. Maintaining a healthy weight is one of the best things you can do for your knees. Every extra pound puts additional strain on your joints, increasing the risk of ligament and tendon injuries and even osteoarthritis.

-- Get strong, stay limber. Because weak muscles are a leading cause of knee injuries, you'll benefit from building up your quadriceps and hamstrings, which support your knees. Try knee extensions, hamstring curls and leg presses to strengthen these muscles. Balance and stability training helps the muscles around your knees work together more effectively. And because tight muscles also can lead to injury, stretching is important. Absolutely include flexibility exercises in your workouts.

-- Be smart about exercise. If you have osteoarthritis, chronic knee pain or recurring injuries, you may need to change the way you exercise. That doesn't mean you have to stop being active, but it does mean being smart about when and how you work out. If your knees ache after jogging or playing basketball or other sports that give your joints a real pounding, consider switching to swimming, water aerobics or other low-impact activities for a few days a week. Sometimes simply limiting high-impact activities will provide relief.

-- Make sure your shoes fit well. If the shoe fits, you'll be a lot safer. Choose footwear that's appropriate for your sport. Running shoes aren't designed for pivots and turns, for instance, but tennis and racquetball shoes are.

-- Listen to your body. If your knees hurt or you feel fatigued, take a break. You're much more likely to injure yourself when you're tired.

Here's an easy exercise that can help get your knees and muscles in shape before your next ski trip. But don't start the night before. Two to four weeks in advance should be adequate.

More important, it's an exercise for everyone who uses their knees just to walk.

Standing on a nonskid surface with your back against a wall, bend your knees and slide down to a near-sitting position. Keep your feet in front of your knees (you should be able to see your toes at all times). Hold 10 seconds, repeat 10 times. With practice, you'll be able to get to a full sitting position working up to 30 repetitions.

Next week, learn about the various types of knee injuries.

- Rhonda Beckham is a nationally certified personal trainer, with teaching certificates in Pilates and kickboxing.