5 EXERCISES FOR KNEE PAIN

Knee pain is one of the most common problems which one faces. The knees actually bear almost total weight of our body throughout our lifetime. Hence it becomes weaker by the day. Special care is essential for this joint. Here are some very easy exercises which would keep the knees healthy and prevent pain. 

Straight Leg Raise

Straight Leg Raise -  Lie on the floor. Keep hands straight parallel to the body on the floor. Bend left knee. Lift the right leg straight, toes pointed. Pause. Lower the right leg to the ground, repeat the process with the left leg. Make a set of 10 repetitions for each leg. Do 3 sets at least.

Pillow Squeeze

Pillow Squeeze - Lie down on the floor. Fold knees, feet on the floor. Place a pillow between the knees. Squeeze the knees together, pressing the pillow. Hold for 5-10 seconds. Make each set of 10 repetitions, and do at least 3 sets.

Heel Raise

Heel Raise - Stand straight. Take support by holding a chair or the wall. Lift your heels off the ground and rise up on the toes of both feet. Hold for 3-5 seconds. Lower the heels slowly. Do 3 sets of 8-10 repetitions.

Leg Lifts

Leg lifts - Lie on your right side. Use right hand to support the head and left hand to balance. Keeping the top leg straight, lift it up slowly as far as you are comfortable. Hold for 5 secs and lower. Do 10 repetitions. And then switch side. Repeat the whole process for 4 sets ( 2 sets for each leg).

Stand Up and Sit Down

Stand Up and Sit Down - Take a chair. Keep a cushion or a pillow on it. Sit on it with feet flat. Stand up slowly, hold for a few seconds, and slowly sit down again. Repeat for about 5 to 10 times.

HOW OMEGA-3 IS HEALTHY FOR JOINTS?

Omega-3 fatty acids have been proved to be really a beneficial ingredient for the wholesome health of an individual. Different scientific researches and studies have confirmed the usefulness of Omega-3.

The major benefit of Omega-3 is related to our heart. It is a well proven fact that it keeps the heart healthy. One study of heart attack survivors showed that if they took one gram of Omega-3 daily in a capsule, they lowered their risk of heart disease by 25 percent. Omega-3 fats also lower blood triglycerides, reduce abnormal heart rhythm and the incidence of stroke.

The next benefit is about the joints. Omega-3 improves bone health to a large extent. In joint pain related problems it works quite well. There’s also strong evidence that it counters inflammatory diseases such as Rheumatoid Arthritis and Crohn’s disease. It is seen that there is a gradual trend of more and more portion of the population getting affected by joint pain related problems. Hence Omega 3 proves to be quite helpful in this regard.

Other research indicates that Omega-3s might help to counter depression. Some effects of it have also been felt in Alzheimer’s and Parkinson’s disease.

So these are the benefits of Omega-3.Now lets come to the sources. Oily fish is by far the most significant source of Omega-3, like mackerel, sardines, salmon etc. Other than fish oil, nuts and vegetable oils are also good sources of Omega-3 fatty acids.

Hence it’s not very tough to get Omega-3 in a good amount. It should be consumed either in food or supplement form according to the doctor’s advice. Actually, Omega- 3 products may interact with drugs that also have a “blood-thinning” effect, hence consulting a doctor before starting regular intake of omega-3 is necessary.

HOW TO KEEP BONES HEALTHY

• Including Calcium in diet- The recommended dietary allowance of calcium for men is about 1000mg and for women is 1200mg approx per day. Also general people under 50 should get minimum of 1,000 mg of calcium per day. People over 50 should consume 1,200 mg. This is the most necessary nutrient for keeping the bones healthy. Calcium rich sources include dairy products, almonds, broccoli, kale, canned salmon with bones, sardines and soy products. Also many calcium supplements are available in the market, but don’t forget to consult the doctor before taking any medicinal supplements.

• Vitamin D as a part of daily diet- To absorb calcium, the body needs vitamin D. The daily dose for 19 to 70 years is 600 units. The best source of Vitamin D is getting out in the sun, especially early in the morning. Rich sources of Vitamin-D includes oysters, eggs, shrimps, oily fish such as tuna and sardines, egg yolks and fortified milk. Also Vitamin K is useful in directing the calcium to the bones.

• Exercising without failure- Bone density and bone strength is greatly improved with regular exercise. Weight-bearing exercises such as walking, jogging, climbing stairs etc. can help in building strong bones. Exercises are also fruitful in slowing down bone loss.

• Avoiding tobacco and alcohol consumption-Tobacco use is said to be contributing in the weakening of bones. Similarly daily consumption of alcoholic drinks increases the risk of osteoporosis, possibly because alcohol can interfere with the body's ability to absorb calcium. Hence, avoiding tobacco and alcohol is absolutely necessary not only for keeping bones healthy, but also for being healthy overall.