Knee Osteoarthritis – Simple Tips To Stay Fit

If you are suffering from Osteoarthritis in the knee, then you are already aware of the irritating symptoms associated with this particular joint problem. The chronic pain and stiffness can take a toll on even the most resolute amongst us. You may be taking treatment from an established joint pain clinic, however, you feel strangely helpless, as if an important part of your life has stopped working.

Faced with prolonged discomfort and fear of future complications, many people with Osteoarthritis become physically and mentally fragile. But this is the wrong attitude to have. Yes, Osteoarthritis is a severe problem, but it is not without solutions. Today, let’s talk about some simple tips which you can use in your life to dispel the “doom and gloom” which surrounds Osteoarthritis.

Osteoarthritis – what to do

1. Get low-impact exercise: Activities like walking, biking and swimming are recommended to people with Osteoarthritis as they help to build strength and maintain the general health of the affected knee. Try to do these exercises for at least 20 minutes every day. 

2. Warm up properly: Your knee joint is not as strong as it used to be. So, if you want to get some exercise then make sure you warm up well. This will help prevent unnecessary strain on the bones and ligaments of the knee joint. 

3.  Stretch more: Stretching exercises which specifically target the knee add much needed strength and flexibility to the joint. Moreover, such activities increase blood circulation around the affected cartilage, which in turn reduces wear-and-tear damage. 

4. Watch your weight: The knee joint has to bear most of the body weight. While you are walking or running, the stress on the knee joint increases dramatically. So keeping your weight under control is vital in the fight against Osteoarthritis. Talk to your doctor and find out what would be the ideal weight for your height and age. Try to mould your diet and overall lifestyle to stay near that number. 

5. Wear comfortable shoes: Osteoarthritis increases the feeling of instability in the affected leg. To prevent this from stopping your daily activities, wear a pair of comfortable, well-made shoes. This will help increase confidence in your ability to move around. The shoes need not be expensive, but they must provide a strong, supportive and stable platform. When you visit the shoe store next time, ask the shop assistant to help you choose the right pair. 

What not to do

1. Avoid excessive rest: While you may feel the need to rest due to the constant pain or stiffness, physiotherapists around the world warn against making your life too sedentary. This will only worsen the condition of your knees and increase the risk of unwanted weight gain.

2. Refrain from high-impact activities: You should not put unnecessary strain on your knee as it is already in a weakened state due to Osteoarthritis. So avoid physically intensive sports like football, tennis or running and even gym activities like weight lifting.

3. Don’t fall down: A painful and unstable knee increases the risk of falling, which can lead to an ugly fracture. This can leave you bedridden for several months. So make sure that your room has no tripping hazards like wires or carpets. 

4. Stay away from sudden movements: Sudden stress on a weakened knee or leg can gravely damage the affected joint, which may lead to heightened pain sensation and general discomfort. So try to keep your legs in a natural and relaxed position as much as possible. 

5. Try not to sit or stand too much: Forcing your knee to stay in one particular position for several hours can increase the uncomfortable symptoms and slow down recovery. For every hour of continuous sitting or standing, take a 10-minute break. Use the free time to do simple stretching exercises.     
           
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.

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