Knee osteoarthritis is a common condition that affects people of all ages. This condition can be debilitating, making it difficult to walk, climb stairs or perform daily activities.

Fortunately, there are several things you can do lower your risk of developing knee osteoarthritis.

1. Maintain a Healthy Weight

Maintaining a healthy weight is crucial to lower your risk of knee osteoarthritis. Excess weight puts extra pressure on your knees, causing them to wear down over time.

In fact, research shows that being overweight or obese increases the risk of osteoarthritis by 9-13 times for women and 5 times for men.

To maintain a healthy weight, eat a balanced diet rich in fruits, vegetables, whole grains, lean protein and healthy fats. Avoid processed foods, sugary drinks and alcohol. Aim to exercise for at least 30 minutes per day, five days a week.

This can be as simple as going for a walk, bike ride or swim.

2. Wear Proper Footwear

The footwear you wear can have a significant impact on your knee health. Wearing shoes that provide adequate support and cushioning can decrease the stress on your knee joints, reducing your risk of osteoarthritis.

On the other hand, wearing shoes that are too tight, too loose or worn out can increase your risk of injury and osteoarthritis.

To choose the right footwear, look for shoes that fit well, provide ample cushioning, and have good arch support. Avoid high heels or shoes with flat soles, as they can put excessive force on your knees.

3. Stay Active

Exercise is one of the best ways to reduce your risk of knee osteoarthritis. Engaging in physical activity helps to strengthen your muscles, improve flexibility and enhance joint stability.

It also helps to maintain a healthy weight, which is crucial for preventing osteoarthritis.

Some low-impact exercises that are great for your knees include cycling, swimming, walking, and yoga. Always remember to warm up before exercising and cool down afterwards, and never push yourself too hard if you’re feeling pain or discomfort.

4. Stretch Regularly

Stretching is an excellent way to improve flexibility and reduce the risk of knee osteoarthritis. It helps to keep the muscles and ligaments around the knee joint supple and minimize stress on the joint.

Regular stretching can also help to reduce pain and stiffness in the knees if you already have osteoarthritis.

Some good stretching exercises for your knees include knee-to-chest stretches, hamstring stretches, and calf stretches. Hold each stretch for 20-30 seconds and repeat 2-3 times on each leg.

5. Avoid Impact Activities

Activities that involve jumping, running or other forms of impact can put a lot of stress on your knees. This can cause injury, and potential long-term damage to the knee joint.

Avoid playing high-impact sports like basketball or volleyball if you are already at risk for knee osteoarthritis.

If you do participate in activities that involve impact, make sure you do so safely by wearing proper protective gear, such as knee pads or braces, and by gradually increasing the intensity or duration of the activity over time.