Save Your Knee

Knee pain is a common problem, especially for elderly people. In day to day life your knees endure a lot of wear and tear as you work against gravity to move and walk.

In addition to natural, inevitable aging of the knee joints, other factors can make you more susceptible to this wear and tear. Osteoarthritis, trauma, excess body weight and lack of muscle strength and flexibility can all cause or contribute to knee problems.

SAVE YOUR KNEE in Hindi by Dr.RAJAT JANGIR

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Osteoarthritis is the most common type of arthritis and other beong rheumatoid arthrtis. With this aging degenerative process, the cartilage that cushions the joints breaks down and can cause pain, immobility, and stiffness.

Whether a previous injury or repetitive stress from high impact activity jumping, running, etc., injury to the knee can also result in acute, dull, recurring or chronic pain. This trauma can eventually develop into osteoarthritis if left untreated.

Putting extra stress on weight-bearing joints like your knees puts you at risk for knee pain, as well.  This excess body weight not only accelerates joint deterioration but also increases your risk of osteoarthritis. 

Weak or inflexible muscles also put undue stress on the knee joints. Without good muscular strength and flexibility to safely support your full range of motion, your knees are at a greater risk of injury.

 

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You can help protect the health of your knees by adopting these healthy  lifestyle habits, irrespective of your age. Always consider your doctor  before starting a new exercise regimen.

Exercises for KNEE PAIN OSTEOARTHRITIS in Hindi

1. Strengthen your upper and lower leg muscles around knee. strenthen your hamstrings, quadriceps, gluteus muscles, hip flexors and psoas muscles.
2. Stretch those same leg muscles to support your full range of motion. Try incorporating yoga into your stretching routine.
3. Maintain a recommended weight. Extra pounds add significant stress to the knees. Even a 10-pound weight loss can make significant difference to your knee.
4. Choose low-impact exercises to protect the cartilage in your knees. Cardiovascular activities like cycling (on a properly fitted bike) and swimming can help keep knee cartilage healthy and prevent future damage.
5. See a your Doctor  right away if you have a swollen knee with pain or stiffness.
6. Be cautious when playing sports that require you to abruptly start, stop or direction change, like basketball or football.
7. Stay active every day. Physical activity everyday helps prevent stiffness and muscle atrophy and can protect your knees from future injury.
8. Mix up your exercise routine. Activities that put repetitive stress on your knees can increase your risk of developing a knee problem. Its better to mix up your exercises. 

 

 

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