5 ways to keep knee problems at bay

Excessive foot pronation, rheumatoid arthritis, knock knee, and pain that lingers behind the knee cap are some of the biggest signs of initial knee problems, writes Dr Rahul Bade

Our hectic lives warrant us to be on our toes at all times. Achieving a balance between our personal, professional and social lives impacts our general health negatively. This is especially painful for our bones and muscles. A little effort can help keep knee issues at bay. Here are some measures one can adopt to avoid pain in the knees:

Maintain your weight

The best way to maintain your weight is by including more fibre and undertaking a regular exercise regimen. The right balance of nutrients is sure to keep bones strong and muscles working.

Shoes matter

In our quest for quantity, we often ignore quality. This is especially true for the soles of our shoes. Wrong shoes are the biggest culprit behind weak bones and muscles.

The correct order of exercise

While alternating weight training with intense cardio seems like the norm conventionally, it is not always ideal for weak bones. It is crucial to have a proper warm up so that the bones do not get a shock. Start with a proper warm-up, then slip into a low impact exercise regime. Once your bones are strong enough to take the intensity, you can mix it up with a weight training schedule.

Try out different activities

If gymming is not for you, try regular walking and swimming.

Do not ignore warning signs

One of the most important steps for keeping knee problems at bay is to analyse the warning signs. First and foremost, start with consulting an orthopaedician.

(The author is founder, Sparsh Hospital & KneeO Foundation)