According to medical reports, age, injury, and repeated motion usually damage knees and lead to osteoarthritis (OA), one of the most common types of knee arthritis in people across the world. Among the symptoms of a deformed or diseased knee there could be pain, swelling, stiffness, and sometimes loss of motion which get worse over time. In addition, normal wear and tear is also a big part of the reason you get osteoarthritis, especially after a specific age.
Similarly, you can help protect your knees by adopting some of important lifestyle habits, no matter what your age is. In view of this, one has also recommended to see an Orthopaedic doctor before beginning a new exercise regimen. Here are some of the key ways one should follow in taking care of his or her knees.
1. Strengthening your Muscles:
Exercises are quite important for strengthening the heart and lungs, but a complete training program should also include muscle strength exercises, balance and flexibility trainings. Regular strength training improves the health of bones, muscles, as well as the connective tissues. Building stronger muscles raises the metabolic rate and helps one to maintain a healthy weight. So, focusing more on exercises which target hamstrings, quadriceps, muscles, hip flexors, etc is important to keep your knees healthy.
2. Stretching of leg muscles:
With the help of stretching and adopting into your daily routine, one can increase the flexibility and range of motion. With the daily practice, one can also improve performance in sports and daily tasks. Stretching can help prevent injury and also reduces the pain caused due to muscle tightness. Flexibility doesn’t happen overnight in the joints. Some people are by birth less flexible than others, so it may take weeks and even months of regular stretching exercises to improvise the joint or knee mobility. The stretching of leg muscles to support your complete range of motion. Try incorporating yoga into your stretching routine.
3. Choose Low-Impact Exercises:
To protect the cartilage in your knees cardiovascular activities such as cycling and swimming are recommended to help and keep knee cartilage healthy and prevent future damage. In other terms, when someone is having constant knee pain or their knees just don’t function properly, they are asked to start some low-impact exercises such as swimming, rowing, cycling, pilates, etc. It is a well known fact that the chronic pain affects the part of the patient’s life in many ways and the conditions usually make even the simplest activities challenging, like climbing stairs or just getting out of the car can be troublesome. With having bad knees the last thing one should do is think about possibly triggering pain in exercises and consult to an experienced Orthopaedic doctor in Noida.
4. Maintain a Recommended Weight.
Maintaining a healthy weight not only adds to your overall fitness but it also keeps you at a bay from various diseases. According to studies, an overweight person is at a higher risk of developing serious health issues which range from diabetes to heart ailments in comparison to a healthy weighted. Also, it’s never too late to aim to be at your ideal body weight even if you have been ignoring it. If you already have certain problems of blood pressure (hypertension), breathing problems (asthma), etc. maintaining a healthy body weight will becomes quite important because it helps you control these diseases and in most cases the symptoms reduce considerably.
As far as knee problems are concerned, it is believed that extra pounds into your weight can add significant stress to the one’s knees if he or she is having chronic knee pain. While on the other end, just a few pounds loss can make an enormous difference in the person’s life.
5. When to see an Orthopaedician
Right away if you have a swollen knee, pain in the knee, or symptoms of any damage in knee or any other joint, you should reach out to an experienced Orthopaedician, as operating at the Best hospital in Noida – Kailash Hospital. Orthopedic surgeons are doctors who specialize in the musculoskeletal system that includes the bones, joints, ligaments, tendons, and muscles that are so essential to movement and everyday life. From performing surgical treatment options ranging from minimally invasive procedures to computer-assisted treatments and harvesting and growth of cells for cartilage repair, etc Orthopaedic Surgeons look after the specific conditions.
So, knee pain, stiffness, and swelling in the knee are some of the alarming causes that hamper the ability to move and should not be ignored. Also, there are a number of exercises to make step ups your knee functionality. However, in case the knee pain is not managed, seeing an Orthopedician would be the best option.
