Checklist for your knees

There’s not a lot you can do to make a severe pain in your knee go away. And there’s almost no way to predict any sort of injury or pain that you may possibly experience to your knees.

But that doesn’t mean that there’s nothing you can do to keep any possible pain to your knees to a minimum. Here’s a list of things you should take care of for healthier knees.

Ice-pack: Applying ice to the affected area is usually the first step to reduce the pain. Wrapping an ice-pack in a towel and applying it on the knee soothes the pain, thus acting as an anesthetic.

Avoid stressing: Some activities like running or hiking on a hilly terrain add to the stress on your legs and require more support from your knees. Try to avoid these activities if you haven’t received any prior training for the same.

Pick the right shoes: Avoid wearing high heels or footwear made from hard materials. As good as they may look, they are not designed to give your body the right posture and balance, and they can sometimes lead to pain in your knees and other muscle and joints as well.
If there is any difference in the lengths of your legs, it would be wise to get insoles so your body posture is held in balance.

Build up your leg: Building your leg muscles can help your knees work more and experience less pain. Consult a physiotherapist or a physical trainer for exercises to build your quadriceps and other leg muscles.

Work your hamstring: When you enter a rehabilitation program for an injured knee, it is very important that you build up strength in your hamstring muscles on the back of your thigh. Once again, your trainer and physiotherapist will be the right individuals to guide you with the right exercises needed.

Eating right can help: Eating the right food always helps in all conditions. Berries, ginger, avocado, soy and fishes which are rich in omega-3-fatty acids are all part of a diet that should be recommended for healthy knees.

Cut down on sodium: Excessive sodium in your diet often leads to water retention in your body which in turn leads to swelling and adds pressure on your knees leading to pain.

Increase vitamin c consumption: Vitamin C is great for your knees and your overall health as well. Lemons and oranges are great sources of vitamin C, which helps keep your knee in shape.

Another important tip for arthritis patients to remember is to avoid green peppers, eggplant, tomatoes and potatoes since they contain a toxin called sotanine, which a lot of arthritis patients are sensitive to and it may increase the severity of the pain.

At the Asian Orthopedic Institute, a full-fledged team of spine and orthopedic specialists, physiotherapists, rheumatologists, surgeons and dieticians assess your condition and prescribe the appropriate treatment measures accordingly, using the latest in technology and infrastructure.

To know more on Orthopedic care or to fix an appointment with our team for a health checkup, call us at +91 99201 55000 or write to us at info or you can also visit us at

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