How to Keep Your Knees Healthy
1. Maintain Ideal Body Weight
Excess weight increases stress on knee joints and speeds up cartilage wear.
2. Stay Active (But Smartly)
Do low-impact exercises: walking, cycling, swimming
Avoid sudden overloading or improper gym techniques
Include strengthening + flexibility routines
Best exercises:
Quadriceps strengthening
Hamstring stretch
Straight leg raise
3. Protect Your Knees
Use proper footwear
Avoid deep squatting or sitting cross-legged for long
Use knee guards if needed during sports
4. Maintain Good Posture
Keep knees aligned while walking and sitting
Avoid prolonged sitting—take breaks every 30–40 minutes
5. Warm-Up & Stretch
Always warm up before exercise and stretch after to prevent injury.
6. Nutrition for Joint Health
Adequate protein intake
Calcium + Vitamin D
Anti-inflammatory foods (nuts, seeds, fruits)
7. Avoid Overuse
Too much running, stairs, or high-impact activity can damage cartilage over time.
8. Early Treatment Matters
Ignoring pain can lead to conditions like
Osteoarthritis
or ligament injuries.
🚩 When to See a Doctor
Persistent pain or swelling
Locking or instability
Difficulty walking or climbing stairs
Dr Kulwinder Singh
Orthopedic Surgeon
+919872183573
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