More than 500,000 total joint arthroplasty surgeries of hip and knee are performed annually, the majority of which are patients with osteo-arthritis.
The main causes of knee arthritis in Indian population is lack of awareness about proper exercises, diet & sitting habits. Most of the arthritis can be prevented by some changes in life style.
Most important factor to prevent is weight control as with increase in body weight directly causes load on joint.
The second thing is to improve the quality of structures around & in joints, this can be achieved by doing simple changes in diet & adding some exercises that increase strength of muscles & ligaments around joints.
Third factor to control arthritis is changing the sitting habits specially in Indian population, cross leg sitting (Palthi ) is very common and secondly is the Indian style toilets. Both the position increases load on joints specially on knee.
How to Strengthen your muscles around knee & hip ?
Strengthening exercises for knee musculature
1) Put a roll of towel below your knee, press it, hold for 10 seconds then release. Repeat it for 10 times.
2) Put a roll of towel below your heels & press it, hold for 10 seconds then release. Repeat it for 10 times.
(Author`s note :: More exercises will be updated soon, simple exercises are added here)
Strengthening exercises for hip musculature
Straight leg raise exercises :-
Lie down on your back, raise your one leg without bending knee, hold it for 10 seconds & then relax. Do it for 10 times. Repeat for both legs.
Lie in side line position, bend the knee which is in contact with ground, then raise the upward leg keeping it straight. Hold for 10 seconds then relax. repeat it 10 times. Repeat it for both legs.
Lie down on your abdomen (Stomach), raise your leg keeping it straight. Hold for 10 secs. & relax. Repeat it 10 times.
Put a roll of towel between your knees then press it for 10 seconds, relax & repeat exercise 10 times.
Stretching exercises :-
In long sitting position try to touch your toes by bending from your trunk (waist) hold it for 30 seconds, relax. Repeat it for 3 times.
In long sitting position, make a loop of towel put it on your sole, then pull it towards yourself (similar to tieing your shoe lace), hold for 30 seconds then relax. Repeat it for 30 seconds.
Diet should mainly include – Calcium, Protein and good water intake.
By regular walking & cycling & aerobic exercises.
Sports shoes are preferred as they absorb ground shocks. If your day life involves lot of standing & walking sports shoes are recommended. If not possible the inner console of shoes (put an extra layer of gel in your safety shoe) should be shock absorbing.
Avoid Indian toilet sitting style & ground sitting with knee bending.