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

Grade 3 Ankle Sprain: Everything You Need To Know

ankle sprain

If you’ve hurt your ankle, after a thorough physical examination and some tests, your doctor would classify that injury into one of the three grades based on its severity: Grade 1, Grade 2, and Grade 3. Grade 3 ankle sprain is the most severe one. In this, your ligament has torn completely. This will come with severe pain and swelling. The joint will be unstable, so you won’t be able to walk; not without pain at least.

How Grade 3 Ankle Sprain (And Not Grade 1 And 2)?

While grade 3 ankle sprain is not “very common” as opposed to lesser severe grade 1 and grade 2, it can happen in certain cases. Maybe you were running or jumping on an uneven surface; maybe you tripped on something. People who are into physically intensive sports, as well as those who live a sedentary lifestyle and have poorly conditioned bones, joints, and muscles – they are more likely to sustain severe sprains. When you completely tear a ligament, in addition to acute pain and extreme loss of motion, you even hear or feel a pop sound.

How Will It Get Diagnosed?

Unsurprisingly, grade 3 ankle sprain takes a long time to heal. If you have sustained this injury, as mentioned earlier, the doctor will do physical examinations and even order a few tests to have a clear understanding of the extent and severity of the injury. The tests can include x-rays, MRI scan, and ultrasound. Accordingly, the doctor would outline a course of treatment for you and offer some advice that you should follow religiously.

Would You Need a Surgery?

Even something as severe as grade 3 ankle sprain does not necessarily require surgery. Your doctor would recommend any invasive treatment only if your sprain hasn’t positively responded to non-surgical treatments and rehabilitation. In this case, you should always look for the best orthopedic hospital in India (or any specific city) and trust only the experienced and specialist surgeons.

Treatment For Grade 3 Ankle Sprain

An important part of non-invasive treatment for your grade 3 ankle sprain is getting enough rest and allowing your ligament to heal itself. In addition to this, you should follow the entire RICE model, which also includes applying ice and compression, as well as keeping your ankle at an elevated level.To control the pain and swelling, the doctor would likely prescribe you pain medication. In the second phase of recovery, once you have made some progress, you will have to focus on restoring flexibility and strength of your ankle. In the next phase, you will gradually get back to your regular activities – first the activities that do not put stress on your ankles and then anything strenuous.

How Long Will The Recovery Take?

How long the recovery from grade 3 ankle sprain takes varies for different people. It depends on how your injured area, and body, is responding to the treatment. However, you can expect it to take about 12 weeks before you can slowly get back to your normal routine. In this period, your doctor may ask you to wear crutches or use a walking stick. Your physical therapy in the second and third phases of recovery will include doing basic strength, balance, and endurance exercises whose intensity will progressively increase as your ankle heals.

Get Help From The Right Doctor (And Your Family Members or Friends)

Admittedly, the recovery period might not be easy – even though, in the early phase, all you will have to do is rest. There will be occasional discomfort. This could be emotionally and psychologically tolling. This is why it’s just as much about your family members who should be there to support you – at least in the first few days – as it is about the teamwork between you and your doctor. But the good thing is you might not require surgery, which could have its own set of challenges; plus, surgical treatment would also be relatively costly.

Hope this article provided you will all the basic information about grade 3 ankle sprain.

Audio Version:-

Grade 3 Ankle Sprain: Everything You Need To Know

Direction:-

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

Old And With Orthopedic Problems: 10 Regrets You’ll Have In Your 50s

orthopedic problems

When you’re young, you would feel invincible. But then aging is inevitable – and so are the possible problems that come with aging.

Many people in their youth overlook their body’s needs and requirements. This seemingly innocuous attitude results in several health-related issues when they get old. It’s very common with orthopedic health. Continue reading “Old And With Orthopedic Problems: 10 Regrets You’ll Have In Your 50s”

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)”

5 Things Orthopedic Surgeons Want You To Know Before Surgery

orthopedic

Going for orthopedic surgery is a big decision – whether you have elected for it yourself or your doctor has recommended it to you.

Of course, before getting knifed, it’s essential to do your thorough research to know what exactly the procedure entails, what’s the aftermath of it, what kind of expectations you have, and so forth. Continue reading “5 Things Orthopedic Surgeons Want You To Know Before Surgery”