The knee not only carries the weight of our body, it also helps us to walk and stand upright, running and sitting. The knee endures a lot of bumps during sports or running. Knee pain can be due to various reasons. In most cases, injury is a major cause. However, with increasing age (over 5 years) the most common cause of knee pain is osteoarthritis or knee erosion. Osteoarthritis of the knee is known as age-old tuberculosis. However, there can be osteoarthritis of the knee for various reasons besides age. For example, weight gain, knee injuries, heavy lifting, folding of the knees, constant climbing of the stairs puts a lot of pressure on the knee. In addition, there may be hereditary causes of cartilage erosion. Keep body weight under control. Excess weight puts pressure on the knee. In this case aerobic exercise helps to reduce weight and keep the body healthy. Along with this, you have to control the food supply.

Eating :

Vegetarian foods like roasted foods, cakes, biscuits should be eaten less. Omega-3 fatty acids (walnut or linseed seeds), vitamin C (guava, pineapple, papaya, tomato), vitamin E (sunflower oil, spinach, broccoli), vitamin D (salmon, shrimp, fish and eggs), beta- Carotenes (carrots, tomatoes, capsicum, spinach, mint leaves, ranga potatoes) are better to eat.

Exercise regularly:

Osteoarthritis of the knee usually weakens the thigh muscle. Therefore it is necessary to strengthen the thigh muscles. Because, this muscle takes some pressure in the knee joints and protects the knee from damage. Some exercises need to be done to strengthen the muscles. Keep in mind that most belts or knee supports are weak to the muscle and damage the knee. They should not be used.

  • Straighten your legs and sit straight. Then roll a towel and place it underneath the knee and press the towel with the knee. So stay for 1 second. Keep other parts of the body normal and breathe naturally. Do this on the other foot. Do this 3 times.
  • First, sit up straight. Fold the legs in half. Now, push the floor with a toe. So stay for 1 second. Then do the other leg. Do this 3 times.
  • Sit on a chair first. Then slowly lift one leg straight up. When the leg is straight, hold it for 5 seconds. Then lower the leg and do the other leg. Do this 3 times.
  • Fold your knees and sit in half, straightening again. Hold for 5 seconds while sitting half. Do this 3 times.

Umm Shayla Rumki, Physiotherapy Consultant, PTRC