As we age, it is normal for our joints to deteriorate. We need to take care of our joints as early as possible by doing proper and suitable exercises regularly. With appropriate treatments, patients suffering from joint ailments can still enjoy living an almost normal life .
Three main factors leading to knee arthritis
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Overweight
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Knee injury
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Regular lifting of heavy objects in daily work
How to prevent and relieve knee pain?
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To avoid as far as possible walking up and down the stairs and ramps
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To avoid prolonged squatting or kneeling
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To use a trolley when carrying heavy objects.
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To maintain the body weight within a healthy range in order to minimize the burden on knees and to avoid accelerated deterioration (BMI > 23 indicates overweight)
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To avoid prolonged standing and refrain from wearing inappropriate shoes, e.g. flats, hard-soled shoes, high heels etc.
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To wear appropriate protective pads / pressure-relieving insoles
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To do moderate knee joint exercises
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Supine: bend one knee and then straighten it.
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Standing: pull the heel backward with your hand, until you feel the front thigh muscles being stretched.
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Sitting on the bedside: one of the feet is bent and the other one stretching straight on the bed. Bend your upper body forward, until the back-thigh muscles are stretched.
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Standing with one foot in front of the other and your two hands on the wall. Keep the rear foot straight then bend the knee of the front foot until a tightening of the calf muscle is felt in the rear leg.
How to treat knee inflammation?
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To stop all activities which may aggravate pain
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To apply ice or hot compresses (As directed by physical therapists)
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To wear elastic bandages or knee pads to contain the swelling
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To seek medical help when the knee does not improve
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To undergo sports training as soon as the knee inflammation is cured.
Methods of Treatment:
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Control inflammation / Pain
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Ice compresses should be used in case of acute inflammation. If it is a long-term chronic pain , hot compresses may be used for pain relief ( medical advice should be cousulted first )Use analgesic or nonsteroidal-anti-inflammatory drugs prescribed by a doctor
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Acupuncture treatment
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Doing muscle- strengthening and joint stretching exercise
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Surgical treatment
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knee replacement surgery
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replacement of the hip
Surgery is called for when joint pain or joint deformation persists, and that no improvement can be achieved using drug / non-drug treatment
In fact, adhereing to the following principles will help us maintain our mobility and minimise the damage to our joints.
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To avoid excessive flexing or stretching of our joints
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To use, inasmuch as possible , our larger and stronger joints instead
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To have correct postures when lifting heavy things, and to avoid abrupt twisting of joints
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To avoid excessive physical exertion, and to maintain a good work/rest balance
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To avoid maintaining the same posture for a long time
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To watch over one’s weight andn keep it within a healthy range
Relevant websites:
從每年的十月『國際骨骼關節月』講起 -- 骨骼健康
Bathroom Safety 
