Madhuri Dixit’s husband and famous cardiothoresic surgeon Dr. Shriram Nene often gives health information and suggestions to people through social media. Recently, he shared an important message about the health of the knees, in which he explained why it is necessary to take care of the knees in time and how can an active lifestyle be maintained for a long time.
Dr. Nene said in this post that everyday exercises, such as squats, leg razes and stretching, are extremely effective in strengthening the muscles around the knees. Apart from this, he also emphasized a balanced diet, which should include vitamin D, calcium and protein -rich things. Let’s know 6 tips…
Cycling, swimming and walking
To keep the knees healthy and strong, it is necessary to not only walk, but it is necessary to walk wisely. According to doctors, the knees should be kept active but should do such exercises that do not put too much pressure on them. According to cardiologist and health experts, low-impact exercises like cycling, swimming and walking are the best option. At the same time, huge exercises like jump squats or high intensity running should be avoided as they put a lot of pressure on the knees.
Weight pressure on knees
Cycling gives many benefits to the knees. It is a low -impact exercise, which puts less pressure than the race on the joints. This reduces the wear of joints and increases the production of “sinovial fluid” by continuous pedaling, which is a type of natural lubricant required for the joints. If your weight increases only 1 kg, then it puts a pressure of about 4 kg on the knees. So if you want a pain-free knee, first start with your plate. Eat clean and balanced food and keep moving regularly.
Ice pack or heat pack
According to Dr. Ramnik Mahajan, Orthopedics and Joint Replacement Director of Max Smart Super Specialty Hospital, Delhi, every additional kilo puts four times more pressure on the knees of the body. Therefore, it is very important to walk for a while inside the house every hour. Avoid sitting in one place for a long time. If there is swelling in the knees, use ice pack or heat pack.
Strengthen knees muscles
Knees are not alone, they need support. For this, training of quads, hamstrings and kaf muscle is necessary 2–3 times a week. Do squats, leg lifts and leg curls. Also, bad body posture also puts extra pressure on the knees. Maintain the right posture and make exercise a part of the routine for weight loss.
Take care of shoes
Wrong types of shoes can damage the knees in a long time. Always choose footwear that has cushioning and good arch support is received. Avoid heels, flats and rubbish shoes because the texture of our feet affects the health of our knees.
If you get hurt then adopt rice technology
Follow the “Rice” method for sharp relief in knee injury:
I – ice (ice)
C – Compression (pour light pressure)
E – Elevation (Keep the knee up)
This easy technique helps reduce inflammation and recover quickly. Strict and stained muscles put pressure on the knees. Stretching just 5 minutes every day can give relief in pain and later on knees can also be avoided. Do exercises like Standing Squad Stretch, Kaf Stretch and Hamstring Stretch.