How to Build Strong Knees?

orthopedic knee surgeon

Imagine not being able to walk (and enjoy). That’s what many people – especially those in their late years – struggle with. And that’s what you might end up with if you don’t start taking better care of your knees.

Knee problems can be serious, affecting not just your mobility but also your overall lifestyle.

So, it’s important that you heed to your knees’ health right from the early years when you do feel fine. Because pain, lack of flexibility, and lack of strength in your knees won’t happen suddenly. It’s an accumulated result of years of negligence and improper care.

The question then comes: How do you build strong knees?

Here’s the answer in five tips:

1. Start Working Out

If you want to strengthen your muscles and joints, you have to put them at work.

Working out releases several hormones, which go on to build the mass and size of the muscles.It conditions your bones and joints to be more resilient. It makes you less prone to orthopedic injuries.

So, to build stronger knees, you have to work out.

2. Focus on “relevant” Exercises

Now, when you’re building knees’ strength and flexibility, there are a few types of exercises that you should focus more on.

Basic stretches and the post-workout regimen should include toe touch, standing hamstring stretch, and quadricepsstretch. Exercises like calf raise, as well as other forms of leg raises, squats, lunges, hip bridge, and hamstring curls can be great for your knees.

There are countless videos on this topic; pick a reliable source and follow their instructions. Although, you’re highly recommended to consult a professional trainer when it comes to outlining your workout routine.

3. Fix Your Diet

Your bones and joints need a certain type of diet that enables their strength.

If you’re gorging on unhealthy foods, your orthopedic health – along with overall health – will inevitably go bad.

For one, to build stronger knees, your body needs more calcium and vitamin D. So, do get enough sunlight every day. Increase the intake of foods that are rich in calcium.

Protein is equally important. Add more of protein-rich items to your everyday meals.

Start making changes to what you eat and progressively adopt a healthier diet.

4. Wear The Right Gear

This is especially if you’re into sports.

If you play any sport, make sure you have the right gears (like braces) that protect your knees – as well as provide protection against any kind of other injuries.

Getting injured regularly, even when the injuries heal, can be bad for your orthopedic health.

5. Don’t Ignore The Little Nothings

That mild knee pain you occasionally feel – what is that?

That discomfort in your knees you experience when walking uphill – why is that?

Many people are in a habit of brushing off their basic knee pain. Of course, often, such pain is temporary and not critical.

However, at times, it could signal something serious. If you experience such instances when your knees hurt – even if the pain is only mild – don’t ignore that.

Visit a knee specialist in Kolkata and get it checked. Google “top 10 orthopedic surgeon in India”, find an experienced name, and consult them.

Conclusion

The mentioned are five basic tips on how to strengthen your knees.

Even if you’re just in your 20s and 30s, you should start taking better care of your orthopedic health so to ensure when you get old, you’re fit and healthy.

Knee problems can obstruct your lifestyle. You want to take all the measures to avoid these “problems” as you age.

Audio Version:-

How to Build Strong Knees?

Direction:-

https://g.page/dr-manoj-kumar-khemani

Your Knees Are Getting Weaker (And It’s A Big Problem)

knees

When you’re young, you might not even notice it. You’re feeling good; there’s no discomfort of any kind. But as you grow older, it is then the health-related problems start surfacing. In that, your knees may feel okay right now, but they might be getting weaker. And it’s a big problem that you will struggle with in the latter part of life; it will affect your mobility and overall lifestyle. So, it’s important that you start taking better care of your knee – and general orthopedic health – as early in life as you can. To do that, it helps to know what could be weakening and damaging your knees in the first place. Here are 5 five ways your knees are getting weaker:

1. Lack of Physical Activities-

Sedentary lifestyle is a big enemy to orthopedic health. If you’re not moving enough, your knees – and muscles around the knees – will be conditioned poorly; they will be weaker; they will be more prone to injuries. To strengthen your knee, you must get involved in more physical activities.

2. Over-Exercising-

There are people who don’t do any physical activity, and then there are those who overdo it. Yes, exercising is great. But it ought to be systematically progressive and based on your body’s need. If you’re suddenly over-exerting your knee with a high-intensity workout, it will cause strains and possible injuries.

3. Regular Knee Injuries-

Knee injuries are common. But if you’re sustaining them regularly, that itself is a sign of some underlying problem. Further, frequent injuries will wear out your knee and muscles around it, which will inevitably affect you in the long-run as your body gets into the 50s and 60s.

4. Being Overweight-

Being overweight adds a lot of pressure on the knee that, over a sustained period, wears down the joints and destroy protective cartilage. It is, in fact, a big cause of osteoarthritis. So, if you have extra pounds, you might want to shed them away. Start working out and eat healthy; it’s important for your knees but, above all, it’s important for your general health and wellbeing.

5. Overlooking The Pain-

Many people experience regular knee pain and discomfort, and they ignore this. While the pain may leave in a day or two, the underlying reason might not. Ignoring it can be a big mistake. If you’re one of them, ideally, you should connect with best knee replacement surgeon in India for consultation. Work with them to find out the reason behind pain; seek proper treatment thereon.

Conclusion

Of course, there are several other factors that may be weakening your knees, like a poor diet doesn’t include enough vitamin D and calcium.

Again, these things might not necessarily look like a big deal at present. But as you grow older, you will start noticing numerous orthopedic problems, including weakened knees that hurt and injure often. So, start taking proper measures starting today. Small steps like walking more, wearing right shoes to avoid injury, and vising orthopedic doctor Kolkata whenever you’re experiencing pain can make all the difference.

Audio Version:-

Your Knees Are Getting Weaker (And It’s A Big Problem)

Direction:-

https://g.page/dr-manoj-kumar-khemani

First Orthopedic Appointment After Lockdown: Dos And Don’ts

Lockdown

While the country is slowly and cautiously opening after the lockdown, do not take it as a sign that threat from coronavirus has eased. It’s still just as much there. A basic lapse on your end can have serious outcomes for you and your loved ones. Staying vigilant and taking all precautionary measures is essential. This includes also when booking your orthopedic appointment and visiting the best orthopedic hospital in India for the first time after the lockdown. You need to be careful to ensure maximum safety. Here are some of the dos and don’ts. Continue reading “First Orthopedic Appointment After Lockdown: Dos And Don’ts”

How To Treat Your Knee Pain? (5 Tips)

knee pain

Your knee could be hurting for various reasons. Maybe you have sustained an injury? Maybe it’s the pain out of overuse or overexertion? Maybe it’s because of any underlying reason like arthritis? The reasons could be plenty. If you’re looking to resolve the knee pain, knowing why it’s there in the first place is the foremost task. So, a professional diagnosis is important. Ideally, you want to approach the best doctor for knee pain in Kolkata. Continue reading “How To Treat Your Knee Pain? (5 Tips)”

Bones “Feel” Weaker? You Should Know Everything About Osteoporosis

bones

Osteoporosis is a condition in which the quality and density of bones are reduced. So, your bones become weaker and stiff.

There are many common symptoms of osteoporosis. It includes, but isn’t limited to, back pain, loss of height, frequent fractures, and a bent posture. In the early stages of bone loss, you might not necessarily notice these signs. However, as the disease progresses, it gets quite severe to an extent that even a sneeze can break your affected bones. Continue reading “Bones “Feel” Weaker? You Should Know Everything About Osteoporosis”

Everything You Should Know About Osteoarthritis

Osteoarthritis

While rheumatoid arthritis is an autoimmune disorder, osteoarthritis is a degenerative disorder where the flexible tissues (cartilage) in bones have been worn down. The majority of the elderlies usually suffer from osteoarthritis. Of course, you must get checked by a qualified professional for a proper diagnosis to know for sure; self-diagnosis isn’t easy since both share the same early symptoms like painful and stiff joints, inflammation, tenderness in the affected area and limited range of motion. Continue reading “Everything You Should Know About Osteoarthritis”