Strong knees, strong life! But when those joints start to ache, it’s time to pay attention,” wrote Dr Nene in his Instagram post (Pic: Instagram/iStock)
When there are problems that affect joints or the areas where bones meet together, you may experience pain along with other symptoms like swelling and stiffness. Your knee is the largest and strongest joint in your body. It is also among the most common pains most people face – from the elderly to the young. According to experts, it happens when there are issues that affect your joints – leading to symptoms like swelling and stiffness.
Renowned cardiothoracic surgeon Dr Sriram Nene, to raise public awareness on knee health, shared a few practical and preventive tips to keep your knees strong, flexible, and pain-free as you age. “Strong knees, strong life! But when those joints start to ache, it’s time to pay attention,” wrote Dr Nene in his Instagram post, encouraging people to take charge of their joint health before issues arise.
Here are a few tips he gave to prevent damage to your knees.
Take care of your weight
“If you want pain-free joints, start with your plate,” said Dr Nene, adding that every extra kilogram adds four kilograms of pressure on your knees.
According to experts, it is important to keep your weight in check, and for that, make sure to make a few lifestyle changes, like regular workouts and avoiding sitting for a long time.
Stay active
Dr Nene says it is important to stay active not just to keep fit but also to avoid high-impact strain on your knees. Low-impact exercises like cycling, swimming, and walking – all of which help lubricate joints – are the best ways to take care of your knees. However, he advises against avoiding intense running or jump squats that accelerate tearing along your knee joints.
Build muscles
According to Dr Nene, your knees need the support of surrounding muscles like the quads, hamstrings, and calves. So, to make them stronger, you need to work on these areas by regularly doing squats, leg lifts, and curls at least twice or thrice a week.
Also, take care of your posture, which can be one of the reasons your knees get pressurized daily.
Wear the right shoes
To protect your knees, prioritise shoes with good cushioning, arch support, and stability. Avoid wearing high heels all the time and opt for shoes that are flexible at the ball of the foot – offering a snug, but not tight, fit. Dr Nene also advises considering orthotics or shoe inserts for additional support and cushioning.
Always make sure your shoes fit well, with enough room in the toe box and no heel slippage. Choose shoes that bend at the ball of the foot to allow for natural movement.
RICE method
The RICE method is a common approach for managing knee injuries and pain. It stands for
- Rest
- Ice
- Compression
- Elevation
This method helps reduce swelling, pain, and inflammation by providing immediate treatment for injuries, tendinitis, and bursitis.
Knees should be the priority
According to Dr Nene, your knees should be a lifelong focus. And so, you must adopt habits that minimize stress on your knees and strengthen the surrounding muscles.
