The Game Goes On: Hip and Knee Pain Prevention for Former Athletes

Does it feel like your old sports injuries are making a comeback – bringing some unwelcome friends like arthritis and joint pain in your hips and knees? Whether you were a high school hero or a college champion, staying active as you age can get much harder when your hips and knees scream for a time-out.

At Louisville Hip and Knee Institute, we meet patients who used to love playing sports, but now they’re dealing with the pain of overextended joints, arthritis, and chronic pain from injuries. If you need help with your hips and knees, here are a few things to consider.

Don’t hang up your cleats just yet! While we may not be sports medicine specialists, we understand the drive to stay fit and active, even when your body has a few more miles. Here are some strategies to help you keep moving and grooving while protecting those precious joints.

Hip Pain 

Hip pain is a common issue that can significantly impact mobility and quality of life. It often stems from conditions such as osteoarthritis, bursitis, or tendinitis. Symptoms may include groin pain, stiffness, and reduced range of motion.

Common symptoms of hip pain include:

• Joint pain
• Stiffness after sitting for long periods
• Swelling and tenderness
• Difficulty sleeping on the affected hip

Knee Pain

Knee pain affects people of all ages and can result from various causes, including osteoarthritis, ligament injuries, and patellofemoral pain syndrome. Symptoms often include pain when bearing weight, swelling, and stiffness.

Common symptoms of knee pain include:

• Increased pain when the knee is bent or extended
• Swelling
• Limited range of motion
• Buckling of the knee
• Inability to put total weight on the knee

Recovery from hip or knee pain depends on the underlying cause and severity. Treatment approaches may include rest, physical therapy, and pain management techniques. Here are some strategies to aid recovery and prevent future issues:

1. Warm-Up
Remember those pre-game stretches and drills? They’re even more critical now. A proper warm-up increases blood flow to your muscles, making them more pliable and less prone to injury. Think of dynamic stretches like leg swings, torso twists, and arm circles.

2. Low-Impact Love
Your joints have taken a beating over the years. It’s time to show them some love with low-impact activities. Swimming, cycling, and walking are excellent ways to stay in shape without pounding your hips and knees.

3. Strength Training is Your Secret Weapon
Strong muscles act as shock absorbers for your joints. Focus on exercises strengthening your core, glutes, quads, and hamstrings. Bodyweight exercises, resistance bands, and light weights are your friends.

4. Listen to Your Body
Pain is your body’s way of saying, “Whoa there, partner!” Don’t push through sharp pain. Rest, ice, and over-the-counter pain relievers can help manage minor aches. If the pain persists, it’s time to see a doctor.

5. Maintain a Healthy Weight
Every extra pound puts additional stress on your joints. Maintaining a healthy weight through diet and exercise can significantly reduce hip and knee pain.

6. Choose the Right Gear
Supportive shoes with good cushioning are essential. Consider using braces or supports if you have specific joint issues. And remember your form! Proper technique during exercise can prevent unnecessary strain.

7. Consider Supplements
Talk to your doctor about supplements that may support joint health, such as glucosamine and chondroitin.

8. Prioritize Recovery
Adequate rest and recovery can help strengthen your joints. Get enough sleep and incorporate rest days into your exercise routine. If you have more pain that doesn’t stop, you should talk to an orthopaedic specialist, specifically for hip or knee pain.

9. Stay Hydrated
Proper hydration keeps your joints lubricated and functioning smoothly.

10. Don’t Give Up!
Staying active is a lifelong journey. There will be good days and bad days. Listen to your body, adjust your routine as needed, and celebrate your successes.

Remember, staying active is a lifelong journey. There will be good days and bad days. Listen to your body, adjust your routine as needed, and celebrate your successes. Talk to a hip or knee specialist for a step-by-step treatment and recovery plan. Schedule a consultation to get started.