How to not wear out your knees - 5 things you need to know about keeping your knees healthy

How much exercise is too much? What kind of shoe is best? Is there any benefit to taking supplements such as glucosamine? What are the best exercises I can do to strengthen the knees? Who is the best expert to see when I have a knee problem?
These are just some of the many questions that we get asked by our clients at Healthy Executives. The knee is one of the most complex joints in the body. We all can accept some kind of normal wear and tear on the body as we age, but what are some strategies we can do to keep our knees in good shape and prevent injury.
Q. How much exercise is too much?
A. There is no definite answer to this question. What the experts do know is that you are at a greater risk of injury when you play alot of sports. People who take an activity back up after a long layoff(E.g. tennis, running, netball etc) or who sit sedentary at their desk all week and only play sport on the week-ends are at a higher risk. When injury occurs there is a transformation internally on the knee that can lead to earlier arthritic symptoms.
Q. What kind of shoe is best?
A. There is nothing better for your feet than a shoe that gives support according to your individual needs. There are many shoe stores now that will fit a show according to your foot type. One of the best experts to talk to about your feet is a podiatrist. They will recommend a shoe type and model that will provide good supportive midsoles and offer arch support as well. Most exercise shoes are recommended to be changed every 1000 to 1500kms. When the tread pattern starts to wear on the bottom of your shoes, you know it is time to replace them.
Q. Is there any benefit to taking supplements such as glucosamine?
A. There have been numerous studies outlying the benefit to taking glucosamine products in some patients. A good rule of thumb is to take the product as recommended (usually about 1500mg a day) for 12 weeks (3 months) and see if you can notice any significant difference yourself. If you see any considerable effects, then keep taking it. If not, then don’t waste any more of your money. Please talk to your pharmacist/health practitioner before taking.
Q. What is the best type of exercise I can do to strengthen the knees?
A. There is no better way to strengthen your knees than to do some resistance training exercises. Stick to some of the more functional type movements like Squats and Lunges. These will strengthen the muscles that provide support and stability to the knee. It is also recommended to include some stretches to all of the muscles that insert or run alongside the knees. Include stretches to your program for the Hamstrings (back of the thigh), Quadriceps (front of the thigh), Adductor (inside thigh), Abductor (outside thigh), and Calves as they will provide adequate flexibility to the knee.
Q. Who is the best expert to see when I have a knee problem?
A. There are many experts you can talk to about your knee that are well-skilled at diagnosing or if necessary referring on. GPs, Physiotherapists, Sports physiotherapists and Sports physicians can all assess your knee and if need to refer you to a orthopaedic specialist who specializes in knee arthroscopy (key hole surgery) as well as reconstructive work.
Summary: The best way to save your knees from excessive wear and tear is to strengthen the muscles that provide support.