Knee pain is one of the most common problem in both young & older adults. Knees bear about 80% of the body weight when one stands still and 150% or more when one walks.
Injuries, age or repeated motion can cause damage to your knee joints & lead to osteoarthritis, the most common type of knee arthritis. In this condition, the cartilage wears away making the bones rub one on another.
Putting extra stress on weight bearing joints such as the knees increases your risk of knee pain. As such, excess bodyweight not only speeds up joint deterioration but also doubles the risk of osteoarthritis. Here are a few tips from our team of expert Orthopedic Surgeons to keep the biggest & strongest joints of your body healthy & happy.
Lose the extra pounds
Did you know that losing just about 5 kgs can take nearly 20 kgs of stress off the knee? That is 20kg less wear & tear of your knees everyday. This makes a huge difference overtime. It may also reduce the joint pain you may have had prior to your weight loss.
It is not just the weight. Fat cells in the body release chemicals that cause inflammation. As such losing fat means less inflammation in the joints & reduced risk of osteoarthritis.
Exercise your knee
Exercise keeps your joints healthy. It also helps strengthen the muscles, ligaments & tendons that help in free movement of the knee joint. Exercise can also help reduce chronic inflammation which is a cause of joint pain.
However, it is important to not repeat the same motion or over-stress the joint that’s already injured. If you have knee pain, it is best to avoid activities that involve bending deeply, kneeling or running downhill. These could aggravate the pain.
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Stretch your muscles
Whether you are going to play basketball or go to the gym or just take a walk around the neighbourhood, make sure you warm up. Stretching helps loosen up muscles, tendons, ligaments & joints. All it takes is just 5 to 10 minutes & is an excellent way of avoiding injury.
Improve your posture
Poor posture changes your body’s centre of gravity, adding stress to your knees & hips. Always make sure that your head is in line with your shoulder, and your shoulder is directly above your hips. Keep your hips aligned with the knees & knees with the feet.
Core-strengthening exercises, yoga & pilates are great to improve your posture.
Listen to your body
Take a break from whatever activity you are involved in when you notice any kind of pain or swelling. Consider getting rest & also icing the knee. If pain does not get better in a few days, make sure you get a consult from the best orthopedic surgeons.
Our doctors are experts in providing the best treatment for knee pain in Hyderabad. At Elite orthopedics, we have a holistic & integrative approach to pain management & sports medicine. We also offer the most advanced surgical & non surgical treatment options.