‘Strong knees, strong life!': Madhuri Dixit's husband Dr Shriram Nene shares golden advice for knee health

Indian Express

7 hours ago

Madhuri Dixit's husband Dr Shriram Nene, a cardiothoracic surgeon and public health advocate, is on a quest to shares helpful tips on social media to keep the public aware. In a recent Instagram post, he advocated for knee health by sharing 5 easy tips that can build muscle strength and reduce pain in the knee joints.
'Strong knees, strong life! 💪 But when those joints start to ache, it's time to pay attention! 🦵 Swipe ➡️ for the lowdown on knee and bone care that'll keep you moving without the creaks and cracks. From the best exercises 🏋️‍♀️ to the foods you need for healthy bones 🍓, we've got your joints covered. Don't wait until it's too late – start caring today for a pain-free tomorrow! 🦴' he mentioned in his Instagram caption.
Here are 6 of his key tips:
Strong knees need activity but the right kind. Cycling, swimming and walking are his recommended options. 'Skip heavy impact workouts like jump squats and intense runs,' he said.
Dr Vinay Kumaraswamy, Consultant-Orthopaedics, Fortis Hospital, Rajaji Nagar, explained cycling offers several benefits that help fight arthritis and knee pain. 'The low-impact nature of cycling minimises stress on joints compared to activities like running. This reduces wear and tear, and the continuous pedalling motion increases the production of synovial fluid, a lubricant crucial for healthy joints,' Dr Kumaraswamy explained
Just 1kg extra is equal to 4kg on your knees. If you want pain free joints, start with your plate. Eat clean and move often.
Dr Ramneek Mahajan, Director – Orthopaedics and Joint Replacement, Max Smart Super Specialty Hospital, Delhi told indianexpress.com that 'every extra kilogram of weight can cause four times the pressure on the knees. Thus, take a stroll inside the house every hour to keep your knees active and avoid sitting in one place for long. If your knees are swollen, use ice packs or heat packs for relief.'
Your knees aren't alone and they need support. 'Train your quads, hamstrings and calves. Do squats, leg lifts and curls 2-3 times a week,' he advised.
'Having a bad posture puts extra pressure on the joints, especially the knee, which is the largest load-bearing joint in the body. This can eventually cause knee pain. Alos, keep a tab on your weight and include weight-loss exercises in your everyday routine,' said Dr Mahajan.
The wrong kind of shoe can cause knee damage in the long run. Choose cushioned footwear with arch support kicks. Avoid heels, flats and worn out sneakers. Your feet shape your posture and your knee health.
In case you injure your knee, follow the RICE method for fast relief.
R – Rest
I – Ice
C – Compression
E – Elevation
It is a simple method to reduce swelling and heal faster.
Stiff muscles can lead to stressed knees. Daily 5 minutes of stretching can lead to relief and prevention from further pain. Try a standing squad stretch, calf stretch and hamstring stretch.