Tips To Keep Your Hips and Knees Healthy At All Stages of Life

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DR. SUNIL RAJAN
Head of Department Apollo Institute of
Orthopaedics, Apollo Hospitals, Indore M.S
Orthopedics, Specialization Joint Replacement
Surgery
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Tips To Keep Your Hips and Knees Healthy At All
Stages of Life
Hips and knee joint are the most complex joints
of the body which bears all the weight of the
body for life. Keeping hips and knee joints
healthy is very important to maintain overall
health,posture,coordination and balance of the
body. Some of the most common conditions that can
deteriorate hips and knee joint are arthritis,
osteoporosis, and oesteomylecia. Osteoarthritis
is the most common form of arthritis which
affects more than a half population.
Hips-
Hip joint is the largest joint of the body it is
a ball and socket type of joint which fix
together in such a manner that it allows fluid
movements of the body. Hip joint can handle where
their and repeated moments and motions of the
body. Hips the most important joint which
functions all over the life at all stages of the
life, as we grow older the chances of
deterioration increases with age. Is the hip bone
moves in the socket the cartilage act as a
cushion and helps to prevent friction. 
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Due to the continuous movement of the hip joint
the cartilage can become damage or it can wear
done, also when the tendons and the muscles of
the hip joint become overuse there are higher
risk of fractures during any injury or fall and
this can also result in continuous pain in hip
joint.
Tips to keep hips healthy-
1) Exercise- moderate exercise is the best way to
keep hips healthy, it is possible to wear down
the joints out prematurely with excessive
movement. There are many benefits of regular
exercises which includes building flexibility e
and specially strong muscles around the knees and
hip joint. Try to stretch gently and exercises
that can focus on knees and hip to make them
flexible and provide strength which can avoid
injury and can reduce joint wear and tear.
2) Weight training- weight training play a major
role in strengthening of the muscles.
Strengthening exercises can help to maintain and
improve the muscle strength, always try to
strengthen your muscles by weight training try to
maintain proper place while workouts never go too
fast, proper strength training can help you to
increase joint stability and reduce joint pain.
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3) Quit smoking and alcohol- smoking and drinking
alcohol regularly can increase the risk of bone
fractures and osteoporosis, it can also increase
the risk of injuries like joint bursitis and
tendonitis. Smoking can also a bigger risk for
lower back pain and rheumatoid arthritis,
quitting smoking on time can help you to improve
your joint health and strengthening of muscles.
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4) Eating healthy- eating proper diet is one of
the most important point to keep hip joints
healthy for life, eating proper amount of macro
and micro helps you to maintain healthy and
lubricated joints, try to eat food rich in Omega
3. Try to eat food that is rich in vitamin E, it
is rich in anti inflammatory properties which can
reduce the risk of bone and joint cell damage get
plenty of vitamin e by adding avocado and nuts to
your diet. 
Knees-
Knees are the Most important Joints to function
well at all stages of life. Knee joint are the
most prominent weight-bearing joints in the body
which absorb large amount of pressure all over
life and it usually takes one and half times the
weight of the body, this pressure and regular
strain on the knee joint can lead to wear and
tear of the joint. The most common pain any joint
due to knee cartilage wear and tear which is also
called as osteoarthritis, well there are many
ways to prevent knee related problems and pain,
there are some of the most common comorbidities
that accompany knee osteoarthritis and which can
reduce the quality of life of joint, these
include hypertension, diabetes, obesity
depression and stress.
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Tips to keep knees healthy-
1) Loosing weight- regularly walking can put
significant stress on the joint and especially
when there is overweight or you are carrying
extra pounds on body. Overstress and putting
extra weight on the knee joint can lead to
osteoarthritis joint degeneration, try to
maintain healthy body weight to avoid or to slow
down this process of degeneration due to heavy
weight. Weight loss can sustainably decrease the
risk of osteoarthritis and many other related ne
symptoms like functional issues, knee pain or
stiffness.
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2) Perform regular exercises- performing regular
exercises is a great way to keep joints healthy
and especially the knee joint, exercising
regularly can help you to maintain proper
strength of the knee muscles and can reduce the
risk of pain in knee joints. Some of the most
common exercises that can be done to decrease the
effect of alien on knees are-

• Knee extension-  
• Squats
• Walking
• Knee stretching

3) Wear knee brace while lifting heavy- it's very
important to wear knee brace are army cover while
doing heavy load exercises to prevent wear and
tear of tendons and cartilages of the joint. Knee
braces are usually used to prevent Extra strain
or tear.
Here are some of the most important tips to  keep
your knees and hip joint healthy for rest of the
life, along with these precautions always keep
moving and try to maintain perfect posture of the
body to avoid any unnecessary stress and strains
on the joints.
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Dr. Sunil Rajan is one of the best Joint
replacement surgeon and Knee specialists in
Indore. He provides joint replacement surgery of
Robotic Knee Replacement, Total Knee Replacement,
Total Hip Replacement, Revision Hip Replacement,
Total Shoulder Replacement and Computer Assisted
Surgery at very low cost at his clinic. If you
are suffring from your knee pain and looking the
best Robotic knee replacement surgeon in MP, then
come to Indore at Dr Rajan's Knee Clinic.
For appointment call immediately 9826200015 or
visit our site - https//www.drsunilrajan.com/
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