Monday, March 6, 2017

Easy Tips for Healthy Knees

Knees are the most important joints in the body which help in supporting the body and making movement possible. Healthy knees are must for the overall well being of a person.

Easy Tips for Healthy Knees

  • Don’t be idle for too long, stay in motion: It's the key tip to ensure good joint health. The more you move, lesser will be the stiffness you'll have. Whether you're reading, working or watching TV, keep changing positions often. Take short breaks at regular intervals from your desk or your chair and get active.
  • Ensure safety first: Use the right gear for different sporting activities. So always suit up when you do things like in-line skating or play any contact sports. If your joints already ache, it might help to wear braces when you play sports like tennis or golf.


  • Lose weight: Your weight puts most of the strain on the hips, knees, and also the back. Reducing the stress on them can significantly improve knee health. Every pound you lose takes 4 pounds of pressure off the knees
  • Don’t stretch too much before exercise: Flexibility facilitates better movement. Always try to stretch every day or at least three times a week. But don't do it when the muscles are cold. 
  • Flex some muscles: Get stronger to give your joints better support. Even a little more strength makes a difference. If you have joint problems, avoid quick and repetitive movements.
  • Know you’re limits: It's always normal to have some aching muscles after the exercise. But if it hurts for more than 2 days, you might have over stressed the joints. So, don't push very hard the next time. Working with the pain may lead to an injury or damage.
  • Keep your bones strong: Calcium and vitamin D can help you do that. Dairy products are one of the best sources of calcium. Also some of the other options are green leafy vegetables like broccoli and cabbage.
  • Keep the right posture: Stand and sit up in the right posture to protect the joints all the way from the neck down to your knees. To improve the posture, take a walk. The faster you do it, the harder your muscles work to keep you upright.  

Dr. Biren Nadkarni is the Senior Joint Replacement and Orthopaedic Surgeon in New Delhi who provides the best care and diagnosis for all types of orthopaedic problems at affordable rates.



Mail us: drbirennadkarni@gmail.com