How To Keep Your Knees Healthy

Women of all ages just love to wear heels. May be some pain or other factors can make you stop thinking about heels. When you wear high heels the wear and tear occurring will decide, at what age arthritis can set in. The little bit problems happening to the cartilage is not noticeable on early ages because it undergoes self repairing. But later ages it is going to be a real problem to your knees.

It is common that women wearing high heels used to twist their ankles which arises trauma and leads to early arthritis. Some younger patients got thyroid problems, which is an additional factor to more wear and tear to the cartilage because of weak bones. So those who are regularly using high heels and having pain must undergo a bone density test to know the quality of your bones.

• Give regular exercise to your knee muscles with small weight training.
• Women who identify problems in bone density test should plenty of calcium and vitamin D.
• On starting stages of pain Glucosamine helps in regeneration of the cartilage.
• If you are just starting exercises, start with cycling instead of treadmill because treadmill puts more pressure on knees. After some 2-3 weeks your knees will be ready to afford treadmill.
• The most suggested exercise for those having knee pain is swimming.
• Have lot of vitamin D and calcium in your diet to strengthen the bones. If needed you can take vitamin D tablets after consulting a doctor.
• Avoid squats and other exercises that gives so much pressure to your knees while weight training.
• High heels can also trigger back problems, so give exercises to your back as well.

Fruit

A study in Australia showed that eating lot of fruits reduced the risk of developing bone marrow lesions (one of the reasons for knee osteoarthritis and pain). The main among the fruits were rich in vitamin C riched ones like papaya, mango, orange, kiwi and grapefruit. Researchers think that it might be the vitamin C in fruit that protects the knee joint.

Soya

According to the studies done in US, people those had knee pain who consumed soya protein every day for 3 months are reported less discomfort and used fewer pain medications. Soya is rich in isoflavones, plant hormones with anti-inflammatory properties. The dose taken by them was a soya drink that contained 40 grams of protein.

Fish

All of us know that fish and fish oil can ease joint pain and stiffness of arthritis. Now a study shows that omega-3 fatty acids found in fish may block not only the chemicals that cause inflammation in osteoarthritis but also the proteins known to wear down knee cartilage. Omega-3s in capsule every day in place of fish can also do wonders, they say.