Image Source: The Economic Times
With your knees possibly sounding like bubble wrap recently, it may be time to pay attention—because cardiac surgeon and digital health educator (and yes, husband of Bollywood legend Madhuri Dixit) Dr Shriram Nene is on a crusade to ensure your joints remain young and healthy.
In a viral social media post, "Strong Knees, Strong Life!", Dr Nene unveiled six science-backed, lifestyle-wise tips to maintain your knee joints bulletproof—no matter age or activity level. The best news? These aren't orthopedic platitudes to be stashed away on some shelf collecting dust—they're doable daily changes for anyone from career-go-getters to weekend warriors.
Here's the rundown on his gold-standard guide:
1. Low-Impact, High-Gain Movement Think bike, walk, swim—your knees love rhythm, not rumble. Dr Nene warns heavy runs and jumps (hi, CrossFit burpees) will accelerate wear and tear.
2. Be at a Healthy Weight Extra weight = increased pressure. "With every kilogram you gain, you place nearly 4 kg of pressure on your knees," he says. Clean eating and ongoing movement can ease the pressure.
3. Build a Stronger Foundation Your knees don't work in isolation. He suggests 2–3 times weekly of quads, hamstrings, and calves workouts—think squats, leg curls, and lifts—to build stronger foundations.
4. Shoe Wisdom Counts Your shoes are not a style accessory—shock absorbers, rather. Dr Nene advises against heels, flat flops, and scuffed sneakers and in favor of well-padded, arch-supporting shoes.
5. R.I.C.E. for Pain To relieve strain or soreness, employ the tried-and-tested Rest, Ice, Compression, Elevation method. Reduces swelling, soothes tissues, and promotes healing.
6. Stretch It Out Daily stretching of only 5 minutes (especially after exercise) can improve flexibility, improve joint mobility, and lower the risk of injury.
Beyond the knees, the message is bigger: Your joints are the hinges of a whole, movable life. Nurture them, and they will carry you far. Dr Nene's preventive medicine approach—blending fitness with pragmatism—is gaining traction as Indians more and more must fight sedentary stress, screen-time stiffness, and orthopedic issues of premature onset.
Relevant Sources: News18, Indian Express, Business Standard
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