Knee pain is common in older age, often caused by Osteoarthritis (the wearing among of knee cartilage). In many cases you can delay or avoid the need of surgical intervention such as knee replacement.
The aging Knee: Your knee absorb a huge amount of pressure with every step - typically one and a half times of your body weight. The pressure plus regular wear and tear, takes a full overtime. Muscle and ligaments get weaker. The Knee two shock absorbers pads of cartilage called memsu - start to deteriorate. So _____ the articular cartilage protecting the ends of the leg bone where they meet at the knee.
When cartilage is gone, the bones rub against each other, and you end up with pain, stiffness and swelling, anti aging defenses. That does not mean need to let knee pain - or the threat of it - interrupt your life by _________ some of the following strategies, you can help keep your knees as young as possible.
1.Keep moving to Maintain or Improve Joint Health
Don’t resist regular physical activity or exercises because they will further increase pain and damage your joints. Movement causes joint stiffness, pain, strengthens the muscles which surround the join and help to maintain a healthy weight. So keep moving.
2.Maintain your ideal weight is important for knee health.The formula is simple:with every Kg you loose , there is four fold reduction loading forces on the knee when step is taken.
3.Joint protection is important for optimal joint health, It is specially important for people with arthritis.
1.Pay attention to pain signals
2.Avoid activities that stress joints or increase pain
3.Pay attention to proper body mechanics
4.Balance activity and rest , don't overdo activities
5.Use assistive devices and mobility aids.
4.Low impact exercises is beneficial for your knees like aquatic sports such as golf, walking and cycling.
5.Strengthening muscles around joints
Keep these muscles as strong as possible. Be careful, never overdo. Consult your physiotherapist for specialised exercises.
1.Use good _________ foot wear.
2.Avoid squatting and sitting cross leg.
3.Avoid walking on hard and uneven surfaces.
4.Avoid high impact activities.
7. Avoid inflammatory diet
1.Helps in reducing pain and stiffness and smelling etc.
2.Extra virgin olive oil: full of anti inflammatory properties
3.Eat fish. Be sure to eat fresh and original fish, avoid red meat.
4.Cherries and berries
5.Garlic- try to eat raw garlic
9.Walnuts- antioxidant Leafy greens vegetables
10.Vitamin c rich food , eg. oranges, lemon, Amla.
8. Vit D and calcium regular use by your physicians advice
9. Avoid Smoking: causes ________and has a serious negative effect on your bones.
10.Consult orthopaedic surgeon at earliest for proper guidance.