Shaking a leg at soccer after ages? Stay alert! Start easy!

Knee injuries are likely when we engage in high-impact sport without proper fitness and conditioning. Now imagine a mild, intermittent, nagging knee ache as your constant companion. We choose to ignore it and “simply carry on”. In trying to compensate for the pain, our posture, gait and mobility are gradually affected. With time, the pain creeps up until stair-climbing becomes difficult, a walking tour on a foreign holiday impossible and knee replacement a reality.

Osteoarthritis, a chronic condition, affects millions of Indians every year. It results from trauma, obesity, overuse or degeneration of the joint cartilage with age. Knee pain can be debilitating and sometimes even embarrassing in the way it affects movement and lifestyle.

Prevention

Fitness, posture and body weight are the key factors to strong knees.

For knee health, we must include stretching exercises that take the knee through its full range of motion. The quadriceps and hamstrings are very important knee stabilisers and require regular strength training.

Foot problems, such as over-pronation or flat feet may cause knee pain.

A study conducted by University of South California identified that sitting in a squat is a far more active form of rest than sitting in a chair. It burns more calories and also strengthens the knee and associated muscles.

Sitting in a squat as an isometric exercise is recommended for individuals with healthy knees.

To maintain correct body weight we must be mindful of our diet and engage in regular physical activity. The lighter we are, the lesser we load our knees.

Finally, preventing overuse of knees is vital. Running is great for health so long as high quality footwear is used. Also, sudden change in surface resistance while running, such as moving from asphalt to grass, can cause knee injury.

To prevent knee trouble, consult a fitness professional and start a programme that includes lower body strengthening early.

Management

The most common reaction to knee pain is to shun exercise! But physical inactivity when in pain leads to further deconditioning, deterioration in cardiovascular fitness, progressive loss of muscular strength, joint weakness and reduced mobility.

A fitness routine for an individual with knee pain must be designed by a fitness professional in consultation with a physical therapist and a physician. In general, the focus is on improving overall health, while maintaining or restoring functional status of the affected knee through sustained therapy.

Low impact exercises such as walking on treadmill, elliptical trainer, stationary cycling and aquatic exercises are all suitable for knee pain. Focus should be on exercise duration rather than intensity. And finally, do not hesitate in wearing a pair of kneecaps during workout!

Always consult a professional before starting on a workout.

The writer, a martial arts and fitness coach, is the founder of Mike’s Martial Arts, a Calcutta-based martial arts and advanced functional fitness studio. Contact: mayukhpb@yahoo.co.in