7 Proactive Tips For Healthy Knee Joints

blog-detail-user.pngadmin blog-details-artical-img1October 4, 2016

Are you one of those who has resigned themselves to knee pain and consider it as a normal condition and a part of the aging process? Well, you are not alone! Arthritis is said to affect 180 million Indians and its prevalence is even higher than cancer and diabetes. The extent of this can be simply estimated from a prediction which states that India may soon become the osteoarthritis capital of the world with more than 60 million cases!

There are various reasons due to which your knees may hurt – over-exercising, lifting heavy weights, obesity, a tendon or cartilage tear, aging, osteoarthritis and the list is endless. But unlike the majority of the Indians who are keeping quiet on this and handling achy knees daily, you need not join them. Adopting proper proactive measures to keep your knees in fit condition can come to your ultimate rescue here.

Achy knees are troublesome, and this doesn’t need to happen to you. Proper measures, precautions, and treatments can help you fight this chronic pain. Let’s see how!

1. Alternate between warm and cold treatments

Make use of warm moist and cool compresses, either alone or as a combination. Warm moist works by loosening and relaxing the tightened muscles and enhances the blood flow in the concerned area. Cool compresses, on the other hand, help in fighting against the inflammation. You don’t need to stick to warm moist just because it worked for your friend, relative or your better half. Try alternating between warm moist and cool compresses and find out what works best for you, or a combination of both.

Recommended dos and don’ts that you should be wary of:

  • Do not use heating towels/pads for a prolonged period of time or leave them on while sleeping.
  • Have moderately warm treatment to avoid any burns.
  • Apply warm and cool treatments for ten to twenty minutes every four hours.

2. Staying active is the key to having healthy knees

Well, yes, staying active would not only keep you in shape but also keep your knees healthy – what more could you ask for? A recent study conducted by the National Institutes of Health concluded that walking more than 6000 steps a day can actually keep your knees healthy if you are at a risk of developing osteoarthritis.
It might pain when you move, but that’s the perfect way to make your knees feel better. Walking is healthier for the knee cartilage which extracts its nutrients by decompression and compression of your body weight when you walk.

Recommended dos and don’ts that you should be wary of:

  • Perform a little bit of stretching around the joint at least once a day
  • Incorporate mobility training in your daily schedule. Aerobic exercise might work for you, but consult your physician before starting one.
  • Climb stairs
  • Go for morning walk
  • Don’t over-do any physical exercises by going beyond what your body can handle.

3. Drink water

Increase your daily water intake to fight the knee pain! Well, yes, this might sound a bit weird at first, but water is an essential part of cartilage that our knees have and keeps them soft and hydrated. Around 80% of our knee cartilage is made up of water. Our knees keep on functioning well till they have proper water content in them, but as we age, water content starts decreasing which results into unhealthy cartilage and invites a lot many joint diseases and pain.

Recommended dos and don’ts that you should be wary of:

  • Drink plenty of water. According to Food and Nutrition Board, men should consume 125 ounces of water and women should drink 91 ounces.
  • Try drinking distilled water

4. Lose weight (if you are obese)

Obesity is one condition which results in various associated disorders and knee pain is one of them. For each pound that your body carries, your knees have to bear a pressure of four pounds. Put simply, if you weigh 250 pounds, a pressure of 1000 pounds would be exerted on your knees while you walk and even more when you perform intense physical activities like that of jogging or climbing.
So now that you have one more reason to lose weight, explore all that you can and get in shape, back!

Recommended dos and don’ts that you should be wary of:

  • Check your calorie intake and restrict the amount of high-calorie foods
  • Cut your food portions slowly
  • Go for whole grain foods
  • Stay away from processed foods.
  • Indulge yourself in physical exercises

5. Check your shoes

Yes, shoes also have their say in deciding the health of your knees. Surprised? Well, a bit of science is involved here. Ideal shoes should be able to absorb any shock that might arise when you walk, run or do any sort of movement. But, if your shoes are not shockproof enough, shock travels up towards the knees and curses you with knee pain. It is highly recommended to change your pair of shoes and see if you fetch any relief.

Recommended dos and don’ts that you should be wary of:

  • Women should avoid high heels which tense up the knees.
  • Shoes with no heel at all should also be avoided as they do not cushion your feet properly and increase the amount of shock pain.
  • Go for shoes that have a heel of at least half an inch.

6. Go for knee accessories and supplements

Knee accessories actually work in fetching relief. Knee brace is one such accessory that you should have. They reduce the swelling around the knee cap, provide support and improve the mechanics involved. It is highly advised to consult your physician regarding the best knee braces that would work for you depending on your condition.
Further, also use supplements regularly to avoid knee pain in addition to taking proper balanced diet to ensure that no essential nutrients are missed.

Recommended dos and don’ts that you should be wary of:

  • Increase your calcium and vitamin D intake.
  • You might also go for natural anti-inflammatories like ginger and turmeric to treat knee pain.

7. Study and understand your knee

Not all knee pains are same, and it keeps on varying depending on your schedule, body type, and other factors. It is essential that you understand your knee and the mechanism behind it and adopt a set of dos and don’ts accordingly.
While slow movements are actually beneficial, but if it is not working out for you, you should stop doing then and there. Don’t avoid using walking aid just because you feel shy, if it is what your body demands, go for it!

Recommended dos and don’ts that you should be wary of:

  • Don’t keep bearing the pain. Go and see your doctor.
  • Don’t give high-impact exercises a try; they might make the situation worse.
  • Try different temperatures – you never know what works.
  • Keep moving – don’t be a potato couch.
  • Don’t skip exercises.
  • Give serious attention to your weight
  • Acupuncture might help.
  • Don’t let shoes contribute to your knee pain

When none of these home remedies seem to help, it is always better to fix an appointment with an experienced physician. He will analyze your pain on the basis of various parameters and might even use his or her hands to move your joints by applying gentle pressure or stretching. Important is to not to surrender yourself to knee pain – fight with it, fight back!