A Complete Guide How to take care of your knees after 40?

knees care after 40

Knees are an integral part of our body, and a slight injury or swelling can affect your whole body movement. These little joints bearing most of your body weight and handling the movement tend to wear out quicker than other joints. Knee pain is the most common problem in older ages, and even in the younger generation, those who don't take care of their diet and activity face severe knee issues.

Sometimes, it's the way we treat our body that shows after 50, so for healthier and functioning knee joints after 40, you need to take care of them from now on. For those in their 40s, here we have listed some of the critical tips and must-dos that will keep your knees fit and pain-free.

Common knee problems and reasons

The most common knee problem people face is swelling of the knees or their stockings, which makes it difficult to walk or even stand up straight. The primary reason is the diminishing of gel or cartilage between the knee joints, which keeps it lubricated and moving without friction. With age and due to injuries, the gel vanishes or muscles holding it weakens, which causes crackling of knee bones, resulting in pain and difficult motion.

Tips for healthier knees

The knees are the most used joint of our body, and for it to be fit in old age, you need to follow the following tips and save yourself from restricted motion and expensive physio sessions later.

1.    Healthy lifestyle and diet

The first key to a healthy body and joints is proper diet and lifestyle, which affect your body's health and fitness. You must avoid the three famous whites to keep your joints healthy and working. White rice, white sugar, and white flour.

While you cut down on carbs, don't get extra carried away on protein sides; no too many eggs, meat, or dairy. To keep joints away from inflammation, focus on an omega-3-rich diet with lean meats, loads of veggies, some fruits, and plenty of hydration.

Moreover, sleep is also an essential factor for your overall health, and you are sure to get a good 6-8 hour night's sleep that will give your muscles proper oxygen and a resting period to stay fit.

Use anti-inflammatory spices like turmeric occasionally, which will do wonders for your joint and muscle health. Also, try to avoid eating oily or junk food and focus on a homemade, healthier option that is organic and free from preservatives.

 A big no to packaged and processed frozen food from now!

2.    Ample exercise and activity

The same goes for your joints; the car engine gets stuck when it's not functioning for some days. Don't have a passive and lazy routine. Your knees need ample movement, or they will gradually lose their flexibility and muscle strength. Even at home, walk, cycle, or exercise to keep them running.

3.    Stretches and muscle-strengthening workouts

Do some leg stretches daily to tone out the muscles and add exercises that help build endurance in the upper portion and thigh region, keeping the knee joint at full range of motion and strength. Most of the time, with the weakening of leg muscles or injury, extra pressure is applied on the knees, making them swell or wear off.

4.    Add dietary supplements

Well, your body needs more nutrients to maintain health in older age, which is impossible to compensate for through diet. Please take all the required supplements like cod liver oil, calcium tablets, multivitamins, etc. They will ensure your muscles and bones get their proper dodge to stay healthy and fit.

5.    Avoid high-impact workouts

Full squats, lunges, or jumping have more impact on your knee/s; with growing age, your knees might not be able to take such pressure. Avoid these workouts, or do them once or twice a week to keep your knees safe from injury or damage later.

6.    Maintain proper posture

Body posture also has a significant effect on the overall knee health. The legs hold all the weight, and if it's not adequately distributed, any joint will get extra burden and get injured. Straight posture with erect shoulders and back will not only make you look confident and feel energized, but it will also do wonders for your knees and back. You can use a posture-correcting belt, practice proper walking and body composure, and do posture-correcting exercises to help you out.

7.    Wear the correct shoes.

Our feet carry our whole body weights, and those little feet bridges handle all the heavy carrying. That is why proper footwear with ample arch helps keep pressure off your knees, making them work smoothly without any pain. When you buy shoes, check the soles with adequate arch and comfort; they also should be good in grip and provide cushioning for the right parts if you have a knee or foot injury.

8.    Keep your BMI in the healthy range

Like any machine has an upper limit to bear weight and pressure, so do your bones and joints. If you apply extra pressure, they will get out of motion quickly, and you will only be able to get a little done. So, it would be best to keep your body weight in check to have healthier knees that let you take long walks and climb stairs even in your 40s and 50s. Try to stay fit and under a healthy BMI range, and your whole health and life quality will improve along with your knee health.

9.    Never ignore pain or injury.

Never ignore an injury or knee pain, even if you are athletic or younger. Take proper consultation from a doctor and have ample rest to let the injury or pain disappear before returning to your activity or game. These minor injuries         ` if ignored, it can cause considerable problems later.


Age is what your body feels like rather than what is written on the cake. If you keep your body healthy and practice good exercise and diet, your knees will feel like your twenties or 40. So make sure to take good care of your body, and your body will thank you later with pain-free and active old age.