Be Knee Pain Free – 5 Effective Tips

Your knee is the largest joint in your body. It is a complex structure made up of several bones, muscles, ligaments and blood vessels. While it is a rugged joint, its complexity and frequent use make it susceptible to injury, pain and stiffness. You need to take proper care of this joint if you want to retain your ability to move around and perform everyday tasks without a hitch.

Today, let’s talk about some simple and effective ways you can care for your knee joint and avoid pain.

Avoiding knee pain

1. Stretch regularly: Stretching exercises increase flexibility and strength of the knee joint and thus directly contribute to the health of your knees. Stretching is absolutely crucial before beginning your exercise routine as it prepares the joint for the extra load. Simple stretching exercises can help you maintain the health of your knee joint while protecting it from the wear-and-tear of overuse.

2. Lose weight: Your knees are required to bear 2 to 4 times your body weight whenever you stand or walk. So, carrying extra weight puts significant strain on your knees. The more your weight is, the more stress your knees are under. Thus, find out whether you are overweight or not. If you are, then you should control your diet and do regular exercise in order to gradually return to the normal range. Just losing a couple of extra kilograms can have a hugely beneficial effect on the health of your knees.

3. Wear proper shoes: Most people don’t know that wearing shoes of the wrong size or material can indirectly lead to knee pain. One of the most well-known culprits (especially for women) is high-heeled shoes. By forcibly lifting the heels above the foot level, such shoes put enormous stress on the quadriceps, which in turn can lead to knee pain. Instead, wear shoes which provide support to your feet and ankles. Make sure that the bottom of the shoe is strong and flexible enough to hold your body weight. Instead of buying a shoe at random, take the advice of shop assistants. They will help you find a pair with the right size and shape.

4. Use the stairs carefully: Be cautious when climbing up and down the stairs. Your knees end up carrying more than twice your body weight every time you take a step. Hold the rails whenever you have to use the stairs, and use the stairs slowly.

5. Do knee-strengthening exercises: While regular exercise is important if you want to keep your joints healthy, it is all-the-more crucial for keeping your knees strong. Try to do exercises like Straight Leg Raise, Side Leg Raise, Hamstring Curls and Wall Squats. If you practise them regularly, it will help ensure the health of your knees for the long term.    

      

By Dr. Shabtab Khalid

Zilaxo Advanced Pain Solution

Note: Through the synergistic combination of Classical Homoeopathy, Ayurvedic-Unani Formulations and Internationally Acclaimed Advanced Physiotherapy, Zilaxo Advanced Pain Solution aims to eradicate joint pain, counter the process of degeneration and promote bone health. The protocol is at once scientific, effective as well as safe. To avail treatment at Zilaxo, call on 1800 419 6607 (Toll free) or WhatsApp at +91 98304 26607.

www.zilaxo.org