The parts of the body are designed to take us through our lifetime (provided that we take good preventative care of them) and the knee is no exception. The knee is the largest joint of the body and can withstand loads equal to more than four times body weight. It is able to pivot, twist, bend and is self-stabilizing. It is also prone to injury, especially as we age. In order to keep the knees strong and responsive, we need to practice some lifestyle tips, including: Strengthening thigh muscles, stretching regularly, moving more and losing weight.

Researchers have found that people who have strong quadriceps (thigh) muscles tend to have less knee pain and improved physical function when compared to those who have weak thigh muscles. Learn the right way to exercise and build quadriceps muscles before heading out to the gym and overstressing knee joints.

Flexibility and maintaining suppleness as we age is extremely important for the muscles and tendons that connect to the knee. Because muscles that are not used tend to weaken, it is imperative that we continue to move, even if we feel a slight soreness in the knee. Muscles help to absorb pressure that moves up the leg with walking and stepping; a stiff knee has to take on more of the body’s weight than a supple knee with good strong muscular support.

And, losing as little as 5% of body weight can reduce the likelihood of developing arthritis in the knee, according to some authors at a meeting in November, 2009 of the American College of Rheumatology.

If you have swelling, hear grinding noises or have the sensation of feeling gravel moving around in your knee, get to a doctor as soon as possible. You may have existing arthritis or cartilage damage, in which case, you may need physical therapy, anti-inflammatory medications or even surgery in order to relieve pain. And, although the jury is still out, many doctors recommend taking 1,500 mg of glucosamine together with 1,200 mg of chondroitin daily to help strengthen aging cartilage, according to Frederic Nicola M.D. an orthopedic surgeon practicing in Marina del Rey, California.

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