Improving Knee Health: A Hinge Health Guide

From walking and running to sitting down in a chair or going up the stairs, your knees constantly support your weight as you go through a range of movements every single day. If your knees aren’t healthy enough — whether because of a condition like knee osteoarthritis or an injury that’s causing you pain — it may be more difficult to get around. So in addition to the pain itself, you might feel like you’re missing out on activities that are important to you.

The good news: There’s a lot you can do to support your knee health to prevent future pain and injuries or heal if your knees are already injured. And it’s never too late. A little can go a long way in strengthening weak knees and keeping your knee joints healthy for years to come.  

Read on to learn more about the importance of knee health and how to improve yours — especially with exercises recommended by our Hinge Health physical therapists.

How to Keep Knees Healthy: 6 Tips From Physical Therapists

A few simple, foundational practices can help support knee health, especially as you get older.

1. See a physical therapist

Any type of movement is good for your health, but a physical therapist (PT) can suggest targeted strength or range of motion exercises that help ease knee pain and improve knee health. If you’re hesitant to work out on your own or worry you may aggravate an existing knee injury, working with a PT can be a good place to start. By strengthening the muscles surrounding the knee joint, you can alleviate undue stress on the joint itself and improve overall stability and function. You can see a physical therapist in person or use a program like Hinge Health to access a PT via telehealth/video visit.

2. Stay active

Your body is designed for movement, and, as Hinge Health physical therapists like to say, “motion is lotion” for your joints. Staying active helps strengthen muscles that support your knees while lubricating your joints (which can help stave off arthritis symptoms). Physical activity can also help you maintain a healthy body composition for you, which further limits stress on your knees. “Simple activities like walking, hiking, dancing, or doing chores with your family count,” says Jennifer Hayes, PT, DPT, a physical therapist at Hinge Health. No matter what type of movement you choose, Dr. Hayes recommends rotating activities so you’ll work your knees in a variety of ways to get the most benefit and prevent injury.

3. Listen to your body  

While you shouldn’t forego all movement if you’re experiencing knee pain, Dr. Hayes says it’s still important to listen to your body, as doing too much too soon can exacerbate knee issues. Focus on gentle activities if you have an acute injury, and work your way up to a more challenging regimen over time. “If a particular physical activity is too much, listen to your body and take a break or try a low-impact sport like cycling or swimming,” suggests Dr. Hayes.

4. Switch things up 

Aiming for a holistic exercise program can help prevent knee injuries. There’s nothing wrong with high-impact cardio like running, but mixing in other types of exercise can give your muscles some time to recover while you work on others. Aim for a mix of knee strengthening exercises and cardio-focused activities to get the most out of your exercise regimen.

5. Treat your pain 

Addressing pain head-on can help you function better in your everyday life and make it easier to stay active so you can use movement as medicine, which will ultimately benefit your knee health the most. Ask your doctor about taking an over-the-counter pain reliever. You can also try home remedies for knee pain. “If you have a new pain irritating your knee, ice can help calm it down,” says Dr. Hayes. “If you wake up with pain in the morning or have joint stiffness, then heat may feel better.”

6. Prioritize healthy eating

A nutritious diet rich in fruits and vegetables and low in processed foods can help promote overall health, and it may help prevent or manage joint pain. Research suggests a link between healthy eating, particularly eating anti-inflammatory foods, and reduced osteoarthritis symptoms. Plus, healthy eating can give your body the energy it needs to keep you active.

Maintaining and improving general knee health over time will require a comprehensive exercise routine that prioritizes both stretching and strengthening. The exercises above, recommended by Hinge Health physical therapists, are a great place to start. Certain exercises may be recommended more than others depending on the symptoms you may be experiencing. A physical therapist can provide you with personalized guidance tailored to your specific needs. 

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

PT Tip: Opt For Supportive Footwear

Another smart-but-simple way to support knee health? Wear the right shoes for different activities. “What you wear on your feet for various activities makes a difference for all of your joints, from the bottom up,” says Dr. Hayes. In general, go for supportive footwear that’s appropriate for whatever activity you’re doing, whether that’s walking, hiking, or playing soccer. Get properly fitted walking and running shoes, and try not to wear heels too often or for prolonged walking, which could compromise your joint stability over time. 

How Hinge Health Can Help You 

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app, when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References

1. Bunt, C. W., Jonas, C. E., & Chang, J. G. (2018). Knee Pain in Adults and Adolescents: The Initial Evaluation. American Family Physician, 98(9), 576–585. https://www.aafp.org/pubs/afp/issues/2018/1101/p576.html 

2. Evans, J., Nielson, J. l, & Mabrouk, A. (2022, March 8). Anterior Cruciate Ligament (ACL) Knee Injuries. Nih.gov; StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK499848 /

3. Hsu, H., & Siwiec, R. M. (2023, June 26). Knee Osteoarthritis. Nih.gov; StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK507884/ 

4. Jones, B. Q., Covey, C. J., & Marvin H. Sineath, J. (2015). Nonsurgical Management of Knee Pain in Adults. American Family Physician, 92(10), 875–883. https://www.aafp.org/pubs/afp/issues/2015/1115/p875.html 

5. Mulcahey, M. K. (2014). Common Knee Injuries. OrthoInfo - AAOS. https://orthoinfo.aaos.org/en/diseases--conditions/common-knee-injuries 

6. Mo, L., Jiang, B., Mei, T., & Zhou, D. (2023). Exercise Therapy for Knee Osteoarthritis: A Systematic Review and Network Meta-analysis. Orthopaedic Journal of Sports Medicine, 11(5), 23259671231172773. doi:10.1177/23259671231172773 

7. Zeng, C.-Y., Zhang, Z.-R., Tang, Z.-M., & Hua, F.-Z. (2021). Benefits and Mechanisms of Exercise Training for Knee Osteoarthritis. Frontiers in Physiology, 12(1). doi:10.3389/fphys.2021.794062