Knee Pain Tips

Top 11 Doctors for Knee Pain in Mumbai

Orthopedic Doctor, Mumbai

Dr. Chirag Dalal

MS - Orthopaedics

14 Years Experience  ·   ₹ 800 - 1000 at clinic   ·   ₹500 online

Having earned his MS in Orthopaedics from MGM Medical College Navi Mumbai in 2008, Dr. Chirag Dalal is a superb orthopedist. His patients have benefited greatly from his extensive knowledge in treating joint issues. Dr. Dalal is a specialist in knee pain and has remarkable insight for correctly diagnosing the issue and recommending remedies in line with it. 

Before beginning any therapy or operation, he always takes the time to patiently explain the specifics of each process so that patients are completely aware of what is happening to their bodies. He has the respect of the medical staff at all prestigious hospitals where he works as a consultant orthopaedic surgeon because of his superb demeanour and professionalism.

Dr. Priyank Patel

MBBS, MS - Orthopaedics, Fellowship in Spinal Surgery

13 Years Experience  ·   ₹ 1000 - 3000 at clinic   ·   ₹2000 online

Dr. Priyank Patel is a 13-year-experienced orthopaedic surgeon and spine & pain expert. His expertise is beneficial to anyone suffering from knee or shoulder discomfort. He is able to correctly detect any underlying medical issues that may be causing the discomfort due to his excellent eye for detail. 

Dr. Patel's concept is based on carefully listening to his patients' concerns and then meticulously analysing their health utilising a series of modern diagnostic tests in order to give them specialised treatment regimens tailored to their unique needs. As an extra plus, his amiable demeanour makes medical appointments less intimidating for those who may be anxious or fearful of doctor's office settings.

Dr. Vivek Kakkar


13 Years Experience  ·   ₹ 1000 at clinic   ·   ₹350 online

Dr. Vivek Kakkar has a decade of expertise as an Orthopedic Physiotherapist and Neuro Physiotherapist. He has assisted several individuals with joint diseases in regaining mobility and strength in their joints. His area of expertise is developing complete treatment regimens for patients who suffer from joint pain, stiffness, and weakness. 

As a specialist in orthopaedic physiotherapy, he has assisted a large number of patients by diagnosing their condition and recommending the most effective course of treatment. Dr. Kakkar's approach is evidence-based, which means that the efficacy of his treatments has been demonstrated through clinical trials or outcome studies conducted on patients with similar medical conditions. 

Dr. Rajiv P. Bhanej

MD - Homeopathy, BHMS

21 Years Experience  ·   ₹ 500 at clinic   ·   ₹300 online

Dr. Rajiv P. Bhanej is a homoeopathy doctor who has worked with osteoporosis and bone metabolism for more than 21 years. His knowledge of joint problems is unmatched, and he can help relieve the symptoms of a wide range of problems that affect joint health and mobility. He offers a comprehensive approach to treating patients by combining traditional homoeopathic remedies with modern medicine. 

Dr. Bhanej also knows a lot about how bones work with muscles, ligaments, and tendons. This helps make an effective treatment plan that promotes healthy joints without using drugs or invasive treatments. He is an expert at diagnosing and treating joint problems like rheumatoid arthritis, lupus, fibromyalgia, and other similar conditions. 

Dr. Shrinand Vaidya

Fellowship in Joint Replacement, M.S. ORTHOPAEDICS

37 Years Experience  ·   ₹ 1500 - 2500 at clinic   ·   ₹1000 online

Knee and hip replacement surgery are Dr. Shrinand Vaidya's particular areas of expertise as an orthopaedic surgeon. A specialist in his field, he has been a member of the Indian Society of Hip and Knee Surgeons for many years. Many people with significant knee pain, edoema, or redness seek out Dr. Vaidya since he has focused most of his work on treating these conditions. 

Dr. Vaidya has the knowledge and experience to assess each patient's condition and prescribe a course of action that will be most beneficial to them, whether that be rest and physical therapy or more extensive procedures like joint replacements or reconstructions.

Dr. Sameer Chaudhari


14 Years Experience  ·   FREE at clinic

Dr. Sameer Chaudhari is a knee pain specialist who is a board-certified orthopaedic surgeon and an osteoarthritis specialist. Over the course of his more than 14 years in the field, he has amassed a wealth of skill, experience, and information. His work is centred on the provision of all-encompassing diagnostic, therapeutic, and rehabilitation strategies that are adapted to meet the requirements of the person. 

Before establishing a treatment plan, he discusses each patient's history, lifestyle, and underlying diseases or co-morbidities. Dr. Chaudhari makes it his mission to offer appropriate care that caters to the patient's physical, mental, and emotional requirements while assisting them in realising their ambitions of leading an active lifestyle devoid of knee pain symptoms.

Dr. Hardeek N Ghundiyal

Fellowship in Knee Replacement, D.N.B. (Orthopaedics) , MBBS

18 Years Experience  ·   ₹ 500 at clinic   ·   ₹300 online

When it comes to knee pain and problems, Dr. Hardeek N Ghundiyal from Mumbai is the go-to person. With over 18 years of experience in orthopaedic medicine, he is one of the most trusted doctors in this field. He received his DNB (Orthopaedics) from National Board of Examinations in New Delhi back in 2012 and since then has been helping people with their afflictions. 

He provides a professional diagnosis and utilizes modern surgical methods along with physical therapy to offer a long-term solution for patients suffering from any kind of knee problems. His dedicated staff provides compassionate care while taking special attention to ensure that the patient feels comfortable throughout the entire process; making them feel secure about the treatment they are receiving.

Dr. Lalit Panchal

MBBS, MS - Orthopaedics, DNB

33 Years Experience  ·   ₹ 300 - 1300 at clinic   ·   ₹1500 online

Orthopedic and joint replacement surgeon Dr. Lalit Panchal is a respected member of the Bombay Orthopedic Society. His specialties include orthopaedic surgery and surgical replacement of joints. His experience in knee replacement surgery makes him a leader in his industry. 

He specialises in minimally invasive treatments that help patients to recover rapidly and securely. Dr. Panchal takes time to understand each patient's needs, delivering tailored therapy strategies that ease knee discomfort. He gives pre-operative advice, surgical therapies, and post-operative care to every patient.

Dr. Rakesh G. Nair Nair

DNB (Orthopedics), Diploma in Orthopaedics, MBBS

30 Years Experience  ·   ₹ 1000 at clinic   ·   ₹1000 online

Dr. Rakesh G. Nair is an orthopaedic surgeon with more than 30 years of expertise, and he is unmatched when it comes to treating knee issues. He is a very remarkable doctor because of his attention to detail and depth of expertise in the subject. He has been able to help people suffering from knee problems in an efficient manner.

A "one-size-fits-all" approach simply doesn't work for everyone when it comes to knee problems, or any type of injury for that matter. Dr. Nair understands that each individual case must be carefully assessed and offers personalised solutions that take a patient's lifestyle and preferences into account.

Dr. Shrinivas D

MS - Orthopaedics, MBBS Bachelor of Medicine and Bachelor of Surgery, Fellow of Academy of General Education (FAGE)

28 Years Experience  ·   ₹ 1000 - 1500 at clinic   ·   ₹500 online

Dr. Shrinivas D is a proficient orthopedist and geriatrician. The Tanzania Orthopaedic Association honoured him with the BEST OVERSEAS DOCTOR AWARD. This honour is well-deserved because of his exceptional efforts. He specialises in elderly knee pain, edoema, and stiffness treatment. 

Dr. D has extensive expertise in orthopaedic medicine, including a focus in arthroscopy, which allows him to promptly evaluate and treat a wide range of difficult knee disorders. He has a strong experience in both sports medicine and orthopaedic surgery, making him ideally prepared to treat the demands of ageing populations suffering from arthritis, trauma, or other degenerative joint illnesses like osteoarthritis.

Dr. Rajesh Gayakwad

DNB (Orthopedics), MNAMS (Orthopedic Surgery), MBBS

18 Years Experience  ·   ₹ 500 - 700 at clinic   ·   ₹700 online

Dr. Rajesh Gayakwad is a highly qualified Orthopedic Surgeon and Orthopedic Trauma Specialist who received his DNB (Orthopedics) in 2014 from the esteemed National Board Of Examination. He focuses mostly on knee diseases because he feels that correct treatment of knee problems may help individuals live a healthy life with increased mobility and less discomfort. 

Dr. Gayakwad has over 18 years of expertise and has become an expert in his profession owing to his commitment to giving exceptional treatment to patients with knee difficulties. He employs modern diagnostic tools such as MRI scans and X-rays in conjunction with physical tests to diagnose and treat any knee injury or disease.

Top 10 Doctors for Knee Pain In Delhi

Dr. Jitender Pal Singh 91% (108 ratings)
Orthopedic Doctor, Delhi

Dr. Rakesh Kumar

MS - Orthopaedics, MBBS

22 Years Experience · ₹ 500  - 650 at clinic · ₹500  online

Dr. Rakesh Kumar MBBS and M.Ch is an orthopedic doctor with 22 years of experience in the field. He has worked at Anuraksha Specialised Orthopaedic Clinic for the last 12 years and has been treating patients with knee pain, joint stiffness, and other orthopedic problems. He is an expert in his field and has helped many patients get back to their normal lives by providing them with the best possible treatment.

Dr. Govind Kumar

Bachelor of Ayurveda, Medicine and Surgery (BAMS)  Yoga & Naturopathy Specialists Bulandshahar

7 Years Experience · ₹ 100  - 500  at clinic · ₹500  online

Joint stiffness and knee pain are two common problems that can be treated with yoga and naturopathy. Dr. Govind Kumar is a yoga and naturopathy specialist with over 7 years of experience.

Yoga and naturopathy are effective methods for treating joint stiffness and knee pain. Dr. Govind Kumar has helped many patients find relief from these conditions. If you are suffering from joint stiffness or knee pain, consider seeing Dr. Govind Kumar for treatment.

Dr. Ramesh Rai

Graduate of Ayurvedic Medicine and Surgery (GAMS)

51 Years Experience · ₹ 300  - 500 at clinic

Dr. Ramesh Rai, a graduate of Ayurvedic Medicine and Surgery (GAMS), has been practicing for 51 years and is a member of the National Integrated Medical Association (NIMA). He is excited to share his knowledge on knee pain and joint stiffness, two common problems that can be alleviated with proper treatment. 

This approach can be very effective in treating knee pain and joint stiffness, as it address the underlying imbalances that are causing these problems. 

Dr. Rai has seen firsthand how effective Ayurvedic medicine can be in treating knee pain and joint stiffness. He is excited to share this information with others so that they can benefit from this approach to health.

Dr. Ashwani Maichand

Fellowship in Joint Replacement , M.Ch , MS - Orthopaedics, MBBS

30 Years Experience · ₹ 650  - 1000  at clinic

Dr. Ashwani is a well-renowned orthopedic surgeon who specializes in joint replacement surgeries. He has over 30 years of experience and has helped countless patients recover from knee pain and stiffness. He is currently offering his services of treatment and he has also been trained by Fellowship in Joint Replacement. 

Dr. Ashwani is an expert in the field and his fellowship will provide you with the skills and knowledge necessary to become a successful orthopedic surgeon. 

Dr. Hitin Mathur

DNB - Ortho, MBBS, Fellowship in Foot & Ankle Surgery, PLAB

23 Years Experience · ₹ 700  - 800 at clinic · ₹800  online

Dr. Hitin Mathur is an orthopedic surgeon who specializes in foot and ankle surgery. He has over 23 years of experience diagnosing and treating knee pain, joint stiffness, and other problems affecting the lower extremities. 

If you are experiencing knee pain, joint stiffness, or any other problems with your feet or ankles, make an appointment to see Dr. Mathur. He will take a thorough medical history and perform a physical examination to determine the cause of your problem and develop a treatment plan that is right for you.

Dr. (Maj) Pankaj N Surange


25 Years Experience · ₹ 800  at clinic · ₹1000 online

Dr. Pankaj N Surange MBBS, MD, FIPP has over 25 years of experience treating patients with knee pain and joint stiffness. He is a highly skilled and experienced doctor who has helped countless patients find relief from their symptoms. 

Dr. Surange is a recognized expert in the field of knee pain treatment and his advice is sought by many people suffering from this condition. He is currently the head of the Army College of Medical Sciences in New Delhi, India.

Dr. Gurinder Bedi

CCST(Internal Medicine), FRCS (Orth Surg), FRCS, MS - Orthopaedics, DNB Orthopedics, MBBS

34 Years Experience · ₹ 1000  at clinic · ₹300  online

Dr. Gurinder Bedi is a well-qualified orthopedic surgeon who has been treating patients with knee pain for over 34 years. He has completed his CCST in Internal Medicine, FRCS in Orthopedic Surgery, MS in Orthopedics, and DNB in Orthopedics from the Indian Orthopedic Association Delhi. 

He has also worked as a senior consultant at various leading hospitals like Apollo Hospitals, Medanta The Medicity, and Artemis Hospital. He has vast experience in treating all kinds of knee problems including joint stiffness, ligament tears, meniscus tears, patellar dislocation, etc. 

He uses the latest techniques and technologies to provide the best possible treatment to his patients. He is also a member of the Indian Medical Association and the Delhi Medical Council. 

Dr. Rajveer Singh(pt)

BPTh/BPT, Fellowship in Orthopaedic Rehabilitation (FOR), MBA (Healthcare)

17 Years Experience · ₹ 800  at clinic · ₹450  online

Dr. Rajveer Singh is a leading orthopedic rehabilitation specialist who has helped countless patients recover from knee pain and stiffness. Dr. Singh completed his BPT and MBA in Healthcare from reputed institutions and went on to do his Fellowship in Orthopaedic Rehabilitation (FOR). 

He has worked with some of the best orthopedic surgeons in the country and has gained extensive knowledge and experience in the field of orthopedic rehabilitation. Dr. Singh is highly skilled in treating all types of knee conditions, ranging from simple sprains to complex ligament tears. 

He uses the latest techniques and equipment to provide his patients with the best possible care. If you are suffering from knee pain or stiffness, then you should definitely consult Dr. Rajveer Singh for the best treatment options available.

Dr. Jitender Pal Singh

MBBS Bachelor of Medicine and Bachelor of Surgery

23 Years Experience  ·  ₹ 0 - 700 at clinic  ·  ₹400 online

One of the best orthopaedic surgeons in the country, he consistently achieves excellent results for his patients. His specialties include spine surgery and minimally invasive procedures. 

If you're experiencing knee discomfort or any other bone issues, he'd be a great choice for therapy. In a short amount of time, you will see improvements. It was in 1999 that he graduated with an MBBS from the Government Medical College & Rajendra Hospital,Punjab University,Patiala.

Dr. Minakshi Raj


15 Years Experience  ·  ₹ 300 at clinic

Dr. Minakshi is a highly trained specialist in alternative medicine, and she offers the most effective therapy. She is a physiotherapist, so has the ability to treat knee pain and joint problems extremely successfully. She has a significant amount of expertise providing medical care to individuals in this area. She has a strong ability to alleviate discomfort and can undoubtedly assist you with the bone issues that you are experiencing.

Home Remedies for Knee Pain

MD-Ayurveda, BAMS
Ayurvedic Doctor, Bangalore
Home Remedies for Knee Pain

Knee pain is not just something that elderly people experience or often complain of. In fact, knee pain is a condition that can affect any individual person at any age. You should also know that joint pain in general is something that a lot of people suffer from, but it is especially common in the knees.

As we age, we might start to experience aches and pains in our joints due to tissue degeneration. Knee joint pain, for instance, can be caused by overuse of the joint, damage or injury, or a condition known as arthritis.

If you are experiencing knee pain, the first thing we would recommend is that you see your doctor as soon as possible. They have the best expertise in assessing your situation, running some tests, and determining the root cause of your pain.

However, there are also some home remedies that can work wonders and treat knee pain effectively for a lot of people. For instance, hot and cold compresses can help reduce inflammation and pain. You can also try massaging the affected area of your knee with some eucalyptus or peppermint oil.

Apart from these, some other great natural home remedies for knee pain are listed below:

Heat and Cold Therapy

Heat and cold therapy may be an easy way to relieve the symptoms of lower back pain or the pain of arthritis. It is also a relatively inexpensive option, whether you use a hot water bottle or make your own heat pack.

Applying heat to sore muscles can help relieve pain and stiffness, while ice can reduce inflammation and swelling. Some people may find that heat therapy in the form of heating pads, hot showers, or warm compresses can help improve mobility and reduce swelling. Try using a hot water bottle or a warm pad for heat and wrapping ice in a cloth for cold therapy.

However, it is advised that you always test a hot item before applying it, especially if it is for an older person or someone who cannot communicate easily. This ensures that the person can tolerate the heat and will not be burned in any way.


One of the best ways to reduce inflammation and the pain that comes with a condition like arthritis is by drinking ginger tea. Ginger has great anti-inflammatory compounds that can help reduce or do away with the swelling in a person's knee.

To make ginger tea, the first thing you should do is brew fresh ginger in boiling water. After this, you can add a little honey and a few drops of lemon juice for flavor. You must drink at least a couple of cups of this tea every day until you feel your chronic knee pain going away.


The National Center for Complementary and Alternative Medicine, or NCCAM, suggests that turmeric roots may help to slow down or stop the progression of rheumatoid arthritis, which has been a leading cause of knee pain. Curcuminoids, the active compounds in turmeric, have been shown to reduce inflammation and are powerful antioxidants. These properties make curcuminoids effective in fighting diseases.

Turmeric can be consumed in many ways, including:

  • Boil a half teaspoon of ground ginger and turmeric in a cup of water for at least 10 minutes, then strain the mixture (add honey to taste and drink this "tea" concoction twice a day for best results)
  • To make a turmeric milk drink, simply boil a teaspoon of turmeric powder in a glass of milk (you can add honey to sweeten the drink, and then drink it at least once a day)

However, if you are on blood-thinning medication, please exercise caution when taking turmeric as a remedy. It must be noted that this spice has blood-thinning properties, which can interact with your medication and cause undesirable side effects.

Tulsi or Holy Basil

The Tulsi, or holy basil, plant is called a wonder herb because it can treat everything from fever to joint pain. It can also work effectively to help relieve chronic knee pain. Tulsi (also known as holy basil or Ocimum sanctum) is an Indian medicinal herb that has a long history of use in Ayurvedic medicine.

Tulsi is part of the same family as sweet basil, and the name is derived from the word "tulas'' in Sanskrit, which means "twisted." It has anti-rheumatic and antiseptic properties and is used to treat many conditions and disorders.

Tulsi is a plant that is widely used in Ayurveda. It is an antispasmodic that helps treat pain. It is also believed that the plant can soothe the nerves and reduce swelling as well as inflammation. All in all, tulsi is a very useful plant that has a lot of medicinal value for treating multiple diseases.

Brew a cup of water with a few leaves of Tulsi (Holy Basil) for a few minutes. Let the decoction sit for 10 minutes, then strain and drink it. Drink at least two or three cups of this delicious Tulsi tea every day until your knee pain eases.

Castor Oil

It can be a wonderful, natural remedy to ease joint pain in the knees. Castor oil, in fact, has been used for centuries as a natural remedy for joint pain and is even mentioned in the ancient Ayurvedic texts of Sushruta Samhita and Charaka Samhita for its ability to manage arthritis symptoms, especially the pain.

This oil is known as "Eranda Tailam" in Sanskrit and is rich in ricinoleic acid, a powerful phytonutrient with anti-inflammatory properties. It helps to reduce pain and discomfort in the bones, muscles, and joints, making it a great natural remedy for various aches and pains.

You can use it by warming at least three tablespoons of castor oil and transferring it to a clean bowl. Then, gently massage it into both knees in circular motions for a couple of minutes each, applying moderate pressure.


We hope you found the information above useful and advantageous. By following these simple steps and remedies, you can relieve your chronic knee pain and improve your quality of life. If you want a more permanent solution, you should talk to your doctor about knee replacement surgery

7 Tips to Increase Knee Strength

Fellowship in Joint Replacement, MS - Orthopaedics
Orthopedic Doctor, Chandigarh
7 Tips to Increase Knee Strength

For people who are athletes or have a family medical history involving osteoporos, at some point of your life you will have to suffer through knee injury. There are certain training programs which help you to prevent yourself from any kind of knee injury. The training could be different for a different person depending upon the body structure and preference of the person. The training could be flexibility exercises, agility drills, strength training and plyometric training. 

Few tips to increase strength of your knee are given below:

1. Straight leg raises:

If you feel that the condition of your knee is not at its best then you should start training your legs. First, start with simple exercises which help you strengthen your quadriceps (muscle in front of your thigh). This exercise may cause little strain or no strain at all in the knee. You will have to lie on your neck down on the floor or any other surface which is flat. Then, bend one of your knees and you should be placing your foot on the floor flatly. Keep your other leg completely straight and then start raising your leg upto the height of the knee of the other leg. Repeat this process 10-15 times, three sets for each leg.

2. Hamstring curls:

These muscles are found at the rear side of your thigh. In this exercise you have to lie down flat on your stomach, then, you have to bring the heels of your legs close to your butt as close as possible. Then, you have to wait in this position for a few seconds. You should be doing at least 3 different sets of 15 reps for each leg. If you are not comfortable doing this exercise by lying down you can do this exercise by standing or by holding on to a chair. After you hold on to the chair, you should be lifting one leg at a time. If you feel that this exercise has become easy, you can start wearing ankle weights and increase its weight slowly.

3. Wall squats:

This is considered to be more advanced exercise and move. Keep your feet flat on the floor. Then, put your back against the wall and you should keep your feet shoulder width apart. Slowly, start bending your knees by keeping your back and pelvis against the wall. You have to hold on to this position for 5-10 seconds. You should not bend too much. If there is a feeling of too much pressure or discomfort in different parts of your knees you should immediately change your position. You have to repeat this exercise several times and hold the position for a few seconds more each time when you start again.

4. Cardio which doesn't harm our knees:

You should accept the fact that gentle is good. You should try to not perform exercises or activities which have a very high impact such as running, sprints and intense aerobics. You should know or try to notice what is right for you and what makes you feel comfortable. You should try to do swimming and other knee related underwater activities. Because they are so much fun and enjoyable. They do not harm the knee or cause strain at your knees. Apart from exercises and training to strengthen your knees you can eat a nutritious and balanced diet which can prove to be helpful. This can help strengthen joints and muscle and help you avoid any swelling and pain of any kind. You should include all types of food items in your diet in correct proportion. Supply of these nutrients could help you strengthen your knee and avoid knee pain

5. Calcium:

You need milk to strengthen your bones. You can avoid injury to your knees if your knee bones are very strong. Strong bones also keeps osteoporosis away which is a disease of low quality of bones and this increases the chance of fracture of too. During athletic events your muscles need to be contracted and calcium also helps in the smooth contraction of muscles. You can easily add calcium to your food just by adding cheese to your sandwich, almonds in your yogurt. Some good food sources of calcium are : tofu, sardines, white beans, turnip greens, yogurt, cheese, cottage cheese etc. You should avoid consuming salt, alcohol and caffeine excess as they reduce the positive effect of calcium.

6. Protein:

It is considered as the building block of the body that is of muscles and bones. So, when you are trying to strengthen your knee muscles, you should plan on getting protein in adequate amounts. While you are strengthening you should have 10%-35% of protein in the total calorie intake in your diet. Few sources of protein are meat, soyabean, eggs, nuts and Greek yogurt. If you want a very powerful knee you should be combining a protein rich diet with physical exercise such as lunges and squats.

7. Vitamin C:

This is considered as a very crucial nutrient for so many parts of our body along with your bones. Vitamin C helps in the formation of collagen which is considered a very important protein. This protein is the main reason behind the formation of connective tissues, cartilage and bones. Some food that contain Vitamin C are guava, oranges, broccoli, kiwi, red and green peppers, sprouts etc. The normal Vitamin C requirement of an adult woman's body in a day is said to be 75 mg while an adult man's body need around 90 mg of Vitamin C per day.


To prevent yourself from any kind of knee injury you should be  exercising regularly. But, at the same time you can have a proper, balanced and healthy diet which has all the nutrients in right proportions which is supporting the health of our muscles and bones. You can support your knee health by following these simple exercises and food programs. Once you start practicing these habits you will start feeling the difference in the intensity of pain in your knees.

10 Tips for Preventing an ACL Knee Ligament Injury

Dr. Sachin Patel 88% (35 ratings)
MBBS, D - Orho
Orthopedic Doctor, Ahmedabad
10 Tips for Preventing an ACL Knee Ligament Injury

Anterior Cruciate Ligament (ACL) is one of the strongest bands of tissue that helps to connect our thigh bone (femur) with our shinbone (tibia). ACL injuries mainly happen to sportspersons, sports which involve sudden and unexpected stops or changes in direction, jumping and landing have high risk of causing ACL injury. For example hockey, basketball, football, downhill skiing etc.
It has been observed and noticed that mostly a pop sound is felt or a "popping" sensation is felt in the knee when an ACL injury is caused. Your knee may have swelling, you may feel unstable, you may have severe pain in your knee and it will be very difficult for you to stand without support as your knee won't be able to bear your body weight.
Depending on the amount of damage taken by your ACL, treatment may consist of rest and rehabilitation exercises, in some severe cases surgery is required which helps in regaining the strength and stability. A well designed training program may help to prevent an ACL injury.

Here are some tips for preventing ACL injury:

  • Strength training: 

The joint in the knee is made up of three bones- femur, tibia and patella with four ligaments between them, holding them together. The ACL is diagonally placed in the middle of the knee and is liable for the rotational flexibility and motion of the knee.
People with weak knee bones, ligament and muscle have a high risk of having an ACL injury. To avoid ACL injury, one should do strength training by targeting the knee area. It would help in enhancing the flexibility, thus can help in preventing an ACL injury. The strengthening training must consist of intense jumping plyometrics and other exercises which will help in strengthening of quadriceps and hamstring muscles.

  • Warm-up: 

It is very important to have warm-up sessions before starting with any high-intensity activity. Therefore, an essential ACL damage prevention tip is to do warm-ups without fail before any and every high-intensity activity. Without warmup, the muscles and ligaments remain cold and stiff, which is why they remain at risk of getting injured. The warm-up would help to loosen the muscles and will activate them, which helps in prevention or atleast reduction in the extent and intensity of the damage taken on ACL.

  • Stretching:

Stretching is the part of both prevention and recovery in case of an ACL injury as it helps in relaxation of muscles and ligaments.During stretching, we should focus on the front and rear muscles of the thighs and  stretch the ankle muscles too. It helps in prevention of ACL tear which may occur because of misguided ankle that leads to twisting of ankles and leg, thereby injuring it. Having stretching sessions pre as well as post heavy body activities is a healthy practice to opt for.

  • Balance: 

Mostly ACL injuries take place due to abrupt change in direction, stopping or slowing down, inappropriate landing or crashing down. Performing a balanced strengthening training for small muscles of the feet, legs, and knees can help in avoiding ACL damage. It will also help you attain greater resilience and reaction time.

  • Good quality footwear and technique:

If you are using a pair of shoes which does not fit your size requirement, it can lead to imbalance and then will highly increase your chance of tripping over, ankle twists might occur and any kind of abrupt shock to your legs which can pass on to the knee joint and can become a cause for an ACL injury. Thus, always before heading out, make sure to use the footwear which properly fits you.
Besides, using the proper athletic technique is equally important for preventing ACL tears. The correct technique can help in avoiding significant highly impactful damage to the body. Therefore, try to consult with a coach or physical trainer thoroughly before trying any new techniques or even while using the old ones. With their expertise and experience in the field, they can ensure that the technique you wish to utilize in your routine is safe enough to perform. Their guidance would also help to improve your posture as well as your technique.

  • Avoid Exercising When You Feel Fatigued:

It is difficult to maintain a good physical form when you feel tired or fatigued. We can prevent an ACL injury if we make sure that we are getting enough sleep and we should know when to stop using our muscles intensely. Pushing yourself too much, until you feel exhausted can also cause muscle fatigue - it is the inability of muscles to keep generating further force. Muscle weakness can occur due to multiple reasons, which include obesity, aging, vigorous exercise and many more. So it's important for us to know our body.

  • Don’t Forget Your Core:

Strengthening your glutes, the hamstrings, and the quadriceps muscles are essential for minimizing your risk of sustaining an ACL injury. But having strong and stable core muscles is just as important. When we exercise our core, it helps our body to move efficiently and swiftly. It also helps in controlling the motion of the body. The basic plank exercise is an efficient one that helps in strengthening your core, as well as your arms, shoulders, back, glutes, and legs as well, because you hold up your weight with your arms or forearms and also your leg muscles get a little stretch and help in holding up the weight.

  • Train regularly and routine wise: 

 If you train your body try to maintain a proper routine and regularity in your training sessions. Having too many fluctuations in your workout duration, time of workout, days of workout etc can become a reason for your body to grow an imbalanced strength or flexibility. This fluctuated form of your body can cause imbalance and inefficiency in producing proper results.

  1. Meet With A Sports Medicine Specialist:
    Seeking help with an expert in Sports Medicine and undergoing a proper physical examination of your body can help to target any musculo-skeletal weakness or injuries or vulnerabilities. An orthopedic specialist can check and identify the areas of muscular weakness that may be susceptible to sprains or tears and on the basis of it can provide specific advice for specific activities and exercises that can help you improve these anatomical regions.
    A Sports Medicine specialist can, not only provide proper reports as well as helping measures for vulnerable muscles and connective tissues, but can also determine if your joints are operating well or if any condition is restricting or damaging their function. A healthy range of joint motion is crucial for preventing sports injuries like ACL tears.
    Drink up:

  2. For certain reasons, water should be a key part of our game plan. It is difficult to find any part of your body that does not benefit from getting sufficient hydration, and as for your ligaments, they are no different. Also, when you get dehydrated, your soft tissues stiffen up and you begin to lack energy, focus, stability and flexibility - which is the perfect recipe for injury. So, make sure to stay well hydrated to prevent muscle damages like ACL damage.

Conclusion -

We hope that this article was helpful to you. All the measures listed above will surely help you to prevent an ACL injury but if it occurs consult a doctor immediately. Thank you for giving your valuable time.



एसीएल घुटने के लिगामेंट की चोट से बचाव की 10 टिप्स

Dr Saurabh V Giri 85% (866 ratings)
Orthopedic Doctor,
एसीएल घुटने के लिगामेंट की चोट से बचाव की 10 टिप्स

घुटना हमारे शरीर के सबसे महत्वपूर्ण जोड़ों में से एक है।इसमें तीन मुख्य हड्डियां जुड़ती हैं: फीमर, या जांघ की हड्डी; टिबिया, या पिंडली की हड्डी; और पटेला, या घुटने की कटोरी।एंटीरियर क्रूसिएट लिगामेंट (एसीएल) घुटने के केंद्र में होता है और पैर के रोटेशन और टिबिया के आगे की गति को सीमित करता है। एसीएल अक्सर अचानक पैर के मुड़ने से घायल हो जाता है। आप जिस दिशा में जा रहे हैं अगर तुरंत उसे बदलकर दूसरी दिशा में घूम जाते है तो आप अपने एसीएल को घायल कर सकते हैं। दौड़ते समय अचानक रुक जाने से या कहीं से कूदने पर भी ऐसा हो सकता है।महिलाओं की शारीरक संरचना और हार्मोन्स को कारण उनमें एथलेटिक गतिविधियों के दौरान एसीएल में चोट लगने की संभावना बढ़ जाती है। एसीएल की चोटें (एंटीरियर क्रूसिएट लिगामेंट) युवा एथलीटों में आम हैं। पर अगर आप कोशिश करें तो इस इंजरी से खुद को बचा सकते हैं।आइए जानते हैं इन 10 टिप्स में कि आप कैसे खुद को एसीएल से बचाएं-

1- ईमानदारी से वार्म अप करें-

जो लोग बास्केटबॉल, वॉलीबॉल, सॉकर या फ़ुटबॉल खेलते हैं या जो स्की करते हैं उनके एसीएल को चोट लगने की सबसे अधिक संभावना होती है क्योंकि वो  कई बार छलांग लगाते हैं या फिर अचानक भागते हुए अपनी दिशा बदलते हैं।ऐसे में सलाह दी जाती है कि खेलने से पहले हमेशा वार्मअप करें। अपना खेल या अभ्यास शुरू करने से पहले अपनी मांसपेशियों और जोड़ों में रक्त का संचार करें।ध्यान रखें कि जितनी देर का वार्म अप बताया गया है उसे पूरा करें। जल्दबाज़ी में वार्म अप से छुटकारा पाने की कोशिश में आप लम्बे समय तक फील्ड से बाहर रह सकते हैं।वार्म अप से आपके शरीर की मांसपेशियां गर्म होती हैं जिससे उनका लचीलापन पढ़ जाता है।खेल से पहले वार्म अप उतना ही ज़रूरी है जितना कि आपका खेल।

2- पूरे साल व्यायाम का रुटीन बनाए रखें-

अकसर हम किसी महत्वपूर्ण मैच से पहले जमकर मेहनत करते हैं अभ्यास के साथ व्यायाम का भी पूरा ध्यान रखते हैं ।पर एक बार मैच हो जाने के बाद आप उस रुटीन में स्पीड ब्रेकर आने लगते हैं। व्यायाम भी कम हो जाता है ।ऐसा बिलकुल ना करें। आप अपने घुटनों के आस-पास की मांसपेशियों को लगातार कसरत दिनचर्या के साथ मजबूत और लचीला रखकर कई एसीएल चोटों को रोक सकते हैं। व्यायाम हमें आकार में रखने के साथ हमारे संतुलन में सुधार करने और हमारे शरीर के प्रति जागरूक रहने में मदद करता है। हम अपनी शारीरिक फिटनेस के स्तर को नियंत्रित कर के ही खुद को ऐसी इंजरी से बचा सकते हैं।

3- अपनी गति औऱ चाल पर ध्यान दें-

इंजरी से बचने के लिए ये ज़रूरी है कि आप सजग हों। पैर पटक कर कूदने से आपके जोड़ों और लिगामेंट्स पर बहुत तनाव पड़ता है। एसीएल अधिक बल को सोख लेता है, जिससे आपको चोट लगने का खतरा बढ़ जाता है। जब आप मुड़ रहे हों तो घुटनों और कूल्हों पर झुककर आप इस तनाव को कम कर सकते हैं। अपने घुटनों पर झुकना भी उन्हें आपके पैरों के साथ संरेखित करता है। इसलिए जब आप कूदते हैं तो आपका कोर, ग्लूट्स, क्वाड्रिसेप्स और हैमस्ट्रिंग स्थिरता प्रदान करने के लिए एक साथ काम कर रहे होते हैं और एसीएल को बल का पूरा खामियाजा भुगतने से बचाते हैं। इसकी आदत डालने के लिए आप जिम में वार्म अप या वेट ट्रेनिंग के दौरान इस आदत पर अमल करें तो आपके खेल के दौरान सुरक्षित रूप से आगे बढ़ने में मदद मिलेगी।

4- ज्यादा थकान में शरीर को आराम दें-

जब आप अत्यधिक थके हुए हों तो व्यायाम करने से बचना चाहिए। यह सुनिश्चित करें कि आप पर्याप्त नींद ले रहे हैं और कितनी देर व्यायाम करना है यह तय करके आप एसीएल की चोट को रोक सकते हैं। जब तक आप खुद को थका नहीं लेते तब तक खुद को धक्का देकर व्यायाम करने से भी मांसपेशियों में थकान हो सकती है।थकान के कारण आपकी मांसपेशियां बल उत्पन्न करने में असमर्थ हो सकती हैं।मांसपेशियों में कमजोरी मोटापा बढ़ने , उम्र बढ़ने और जोरदार व्यायाम सहित अन्य कई कारणों से हो सकती है।`

5- हैमस्ट्रिंग और क्वाड्रिसेप्स को मजबूत करें-

जांघ के पीछे स्थित हैमस्ट्रिंग मांसपेशी, आपके पैरों को मोड़ने और सीधा करने के लिए, जांघ के सामने स्थित क्वाड्रिसेप्स मांसपेशी के साथ मिलकर काम करती है। इन मांसपेशियों को मजबूत करने से आप अपने घुटनों की चोटों से बेहतर तरीके से रक्षा कर सकते हैं, जिसमें एसीएल भी शामिल हैं।  हैमस्ट्रिंग के लिए आप जो सबसे अच्छा व्यायाम कर सकते हैं, वह है डेडलिफ्ट।इसमें जब आप बारबेल को नीचे रखते हैं औऱ वापस खड़े होते हैं तब ये आपके हैमस्ट्रिंग और ग्लूट्स पर काम करती है ।इससे आपको इंजरी के खिलाफ एक मज़बूती मिलती है।

6- अपने कोर को मज़बूत करें-

एसीएल चोट के जोखिम को कम करने के लिए अपने ग्लूट्स, हैमस्ट्रिंग और क्वाड्रिसेप्स की मांसपेशियों को मजबूत करना बहुत आवश्यक है।पर एक मजबूत और स्थिर कोर होना भी उतना ही जरूरी है। जब आप अपने कोर को वर्कआउट करते हैं, तो यह आपके शरीर की गतिविधियों को अधिक कुशलता से करने में मदद करता है। यह आपके शरीर के चलने के तरीके को भी नियंत्रित करने में भी आपकी मदद करता है। सामान्य प्लैंक आपकी कोर को मज़बूत करने का बेहतरीन तरीका है।ये आपके कोर के साथ ही साथ आपकी बाहों, कंधों, पीठ, ग्लूट्स और पैरों को मजबूत करता है क्योंकि आप अपना वजन अपनी बाहों या फोरआर्म्स पर रखते हैं।

7-संतुलन पर ध्यान दें-

खेल गतिविधि के दौरान होने वाली अधिकांश एसीएल चोटें दिशा के त्वरित परिवर्तन, अचानक धीमा या रुकने, एक दोषपूर्ण लैंडिंग या टक्कर के परिणामस्वरूप होती हैं। संतुलन में सुधार और पैरों, टखनों, पैरों और घुटनों की छोटी मांसपेशियों को मजबूत करने से अप्राकृतिक मोड़ और पिवोट्स को रोकने में मदद मिल सकती है जो एसीएल टियर का कारण बनते हैं और इसी तरह आप शरीर के लचीलेपन और प्रतिक्रिया समय में सुधार करते हैं।

8- उचित जूते का प्रयोग करें-

खराब फिटिंग वाले जूते आपके संतुलन को बिगाड़ सकते हैं और ट्रिप, ट्विस्ट और अन्य अजीब दुर्घटनाओं की संभावना को बढ़ा सकते हैं। इससे आपके घुटने के जोड़ को झटका लगता है और इसके परिणामस्वरूप एसीएल टियर हो सकता है। सुनिश्चित करें कि आपके जूते ठीक से फिट हैं और आपने सभी उपयुक्त एथलेटिक गियर पहने हैं।

9- सही तकनीक का इस्तेमाल करें-

हानिकारक चोटों से बचने के लिए उचित एथलेटिक तकनीक का अभ्यास करना आवश्यक है। यह सुनिश्चित करने के लिए कि आपकी तकनीक सुरक्षित और सही है, किसी कोच या फिजिकल ट्रेनर से सलाह लें। सुरक्षित रूप से कूदने और लैंडिंग की भी सही तकनीक जानें। हर बार जम्प के बाद लैंडिंग करते समय अपने घुटनों को धीरे से मोड़ें। एक टीम के साथी के सामने इन छलांगों का अभ्यास करें और उसे अपना फॉर्म देखने के लिए कहें। उचित लैंडिंग तकनीक का अभ्यास करें जब तक कि यह आपकी आदत ना बन जाए।

10- स्पोर्ट्स मेडिसिन विशेषज्ञ से मिलें-

समय समय पर किसी स्पोर्ट्स मेडिसिन के विशेषज्ञ से जांच कराते रहें। ऐसा करने से आपके शरीर में किसी भी मस्कुलोस्केलेटल कमजोरी को पहचानने में मदद मिल सकती है। एक आर्थोपेडिक विशेषज्ञ मांसपेशियों की कमजोरी के क्षेत्रों की पहचान कर सकता है जिनके कारण भविष्य में मोच या टियर हो सकती हैं।वो आपको  विशिष्ट अभ्यासों में सलाह दे सकते हैं जो इन कमज़ोरियों में सुधार कर सकते हैं। स्पोर्ट्स मेडिसिन विशेषज्ञ यह भी निर्धारित कर सकते हैं कि आपके जोड़ ठीक से काम कर रहे हैं या नहीं।  सचेत रहकर आप एसीएल टियर से बच सकते हैं।

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घुटनों में नहीं लगती है ताकत, तो अपनाइए ये 8 कारगर तरीके

Dr. Mandar Nagmode 87% (16 ratings)
Orthopedic Doctor, Pune
घुटनों में नहीं लगती है ताकत, तो अपनाइए ये 8 कारगर तरीके

घुटना शरीर के सबसे महत्वपूर्ण जोड़ों में से एक है। यह आपके शरीर का पूरा भार उठाता है। इसी के सहारे आपकी दिनभर की गतिविधियां जैसे बैठना, चलना,  और दौड़ना संभव हो पाती है।इसीलिए जब आपका वज़न बढ़ता है तो घुटनों में दर्द की शिकायत भी बढ़ती है। पहले घुटनों के दर्द की समस्या अधेड़ उम्र में शुरु होती थी पर अब युवा और बच्चे भी इससे अछूते नहीं हैं। क्योंकि घुटनों के दर्द के पीछे अब कोई विशेष आयु नहीं बल्कि आपका अस्वस्थ्य लाइफस्टाइल भी ज़िम्मेदार है।आज हम आपको घुटनों की समस्या से उबरने और उन्हें मज़बूत करने की कुछ टिप्स देने जा रहे हैं-

1 वॉक करें :

सुबह और शाम की सैर घुटनों की सेहत के लिए बहुत प्रभावशाली है। वॉक से आपके घुटनों पर ज्यादा ज़ोर नहीं पड़ता और घुटनों के आसपास की मांसपेशियां मजबूत होती हैं। अगर आप पहले से वॉक नहीं करते तो शुरुआत धीमी गति से  करें।हफ्ते मों तीन बार 15 मिनट चलने का अभ्यास करें।जब आपके घुटनों को इसकी आदत हो जाए तो धीरे धीरे इस समय को बढ़ाएं।कोशिश करें की मिट्टी या घास पर चलें जिससे आपके घुटनों पर ज़ोर ना पड़े।ट्रेडमिल की जगह पार्क में वॉक करने को प्राथमिकता दें। अगर आप वॉक करने में एक्सपर्ट हो चुके हैं तो हल्की फुल्की जॉगिंग की शुरुआत भी कर सकते हैं।बस इस बातचच का ध्यान रखें कि अगर डॉग करते समय घुटनों पर ज़ोर पड़ने लगे तो उसे बंद कर वापस वॉक करना शुरु कर दें। आप वॉक औऱ जॉक का काम्बिनेशन भी बना सकते हैं ।

2 नियमित रूप से करें घुटने के व्यायाम करें :

अपने घुटनों की सेहत में सुधार लाने के लिए व्यायाम करना ज़रूरी है।ऐसे व्यायाम चुनें जो विशेष रूप से घुटने के जोड़ों और घुटने की हड्डियों के आसपास की कमजोर मांसपेशियों को मजबूत करने में मदद करते हैं। कुछ अभ्यास आप आसानी से घर पर ही कर सकते हैं। जैसे सिट-अप्स, स्टेप-अप्स, लंजेज़, स्क्वैट्स, स्पॉट जॉगिंग इत्यादि। अगर आप हर रोज़ नियमित रूप से 30 से 40 मिनट तक इन व्यायामों को करेंगे तो आपके घुटनों को मजबूती मिलेगी। पर अगर किसी व्यायाम को करने में आपके घुटनों में दर्द हो रहा हो तो उसे ना करें। बेहतर होगा कि ऐसी स्थिति में आप अपने डॉक्टर की सलाह लेकर उनकी ही बताई हुई एक्सरसाइज़ का पालन करें।

3 वार्म-अप और कूल डाउन स्ट्रेच :

 घुटनों के लिए कोई भी व्यायाम करने से पहले वार्मअप ज़रूर करें। अगर आप ऐसा नहीं करते तो आपको इंजरी का खतरा हो सकता है। यानी आपकी कोई मांसपेशी में खिंचाव आ सकता है या फिर नस में दिक्कत हो सकती है। स्ट्रेचिंग करने से घुटने के दर्द को कम करने में भी मदद मिलती है।

अपने क्वाड्रिसेप्स को फैलाने के लिए, खड़े हो जाएं, अपने टखने को पकड़ें और अपने पैर को अपने ग्लूट्स तक उठाएं। जब आप अपने क्वाड्रिसेप्स और हिप फ्लेक्सर को स्ट्रेच करते हुए महसूस करें, तो उस स्थिति को 30 सेकंड के लिए पकड़ें। यही दूसरी तरफ दोहराएं। अपने हैमस्ट्रिंग को फैलाने के लिए, खड़े होने की स्थिति में शुरू करें और अपने पैर को अपने सामने उठाएं। अपनी जांघ को जितना हो सके अपने शरीर के पास लाएं, और आपको अपने हैमस्ट्रिंग में खिंचाव महसूस होगा। तीस सेकंड के लिए ऐसे ही रहें और फिर दूसरी तरफ इसी को दोहराएं। यदि आप ये वार्मअप खड़े हो कर नहीं कर सकते , तो इन्हें लेट कर करने की कोशिश करें। आप अपने पैर को पकड़ने के लिए योग पट्टा, बेल्ट या तौलिया का भी उपयोग कर सकते हैं। व्यायाम पूरा होने के बाद कुछ देर शरीर को कूल डाउन करने वाले व्यायाम ज़रूर करें। वार्म अप की तरह ही कूल डाउन करना भी बहुत महत्वपूर्ण है ।इससे आपका शरीर किसी भी तरह के खिंचाव से सुरक्षित हो जाएगा।

4 मालिश से मिलेगा आराम :

घुटनों में दर्द है हल्के हाथों से मसाज इसमें राहत पहुंचा सकता है।घर में मौजूद सरसों या ज़ैतून का तेल गर्म कर घुटनों पर मलने से घुटनों के आसपास की नसों में रक्त संचार सही ढंग से होता है।कलौंजी का तेल भी घुटनों के लिए लाभकारी होता है। सप्ताह में 3 से 4 बार 10 से 15 मिनट तक मालिश कर सकते हैं। अगर आपके घुटनों में बहुत अधिक दर्द है तो डॉक्टर से सलाह लें।

5 कैल्शियम का सेवन करें :

हड्डियों के स्वास्थ्य के लिए कैल्शियम अति आवश्यक है। कैल्शियम की कमी से घुटने ना स्रिफ कमज़ोर हो सकते हैं बल्कि उनमें दर्द भी हो सकता है। इसलिए घुटने की ताकत बढ़ाने के लिए कैल्शियमयुक्त आहार लें।दूध ,दही ,पनीर ,हरी पत्तेदार सब्जियां, पिस्ता ,बादाम जैसी चीज़ों का सेवन करें। फ्लैक्स सीड यानी अलसी भी कैल्शियम का भंडार होता है। रोज़ाना नियमित रूप से अलसी का सेवन करने से आपके शरीर में कैल्शियम की कमी दूर होती। अलसी का सेवन करने के लिए आप उसे पीस कर पाउडर बना सकते हैं।इस पाउडर को सीधे खाने के अलावा इसे आटे में मिलाकर भी इस्तेमाल किया जा सकता है। चाहें तो सलाद में मिलाकर भी आप इसका सेवन कर सकते हैं। कैल्शियम का सेवन करने से आपकी बोन डेंसिटी में सुधार आएगा और घुटनो मज़बूत बनेंगे।

6 कहीं विटामिन डी कम तो नहीं :

विटामिन डी आपकी हड्डियों और जोड़ों के लिए बेहद फायदेमंद माना जाता है।पर आजकल विटामिन डी की कमी की समस्या बहुत आम है।बच्चों और बड़ों सभी में विटामिन डी की मात्रा मानक से कम पाई जा रही है।अगर आपको भी हड्डियों में लगातार दर्द की शिकायत है तो ये विटामिन डी की कमी का संकेत हो सकता है।विटामिन डी का सबसे अच्छा स्त्रोंत है धूप।सुबह और शाम की हल्की धूप से आपको भरपूर विटामिन डी मिलता है। अगर आप घुटने के दर्द से परेशान हैं तो इस धूप का सेंक लें।अपने दैनिक आहार में विटामिन डी के समृद्ध स्रोत जैसे मछली, कॉड लिवर ऑयल, अंडे की जर्दी, डेयरी उत्पाद और अनाज शामिल करें।

7 तैरना ही गुणकारी :

अगर आपको तैरना आता है तो ये आपके लिए वरदान है। तैरने से आपके जोड़ों पर दबाव कम पड़ता है और घुटनों का व्यायाम भी हो जाता है।तैरने से आपके घुटनों की जकड़न और दर्द कम हो सकता है और हड्डियां मजबूत होती हैं। सप्ताह में कम से कम तीन बार आधे घंटे से एक घंटे तक तैरने से आपका वज़न नियंत्रण में रहता है।यही नहीं इससे घुटने की समस्याओं में कमी आ सकती ।

8 घुटनों भी होती है ग्रीस, उसका ध्यान रखें :

घुटने ठीक तरह से काम कें इसलिए उनमें प्रार्कृतिक ग्रीस होती है। अगर यह ग्रीस कम हो जाए तो चलने पर या उठने बैठने में घुटनों से कट-कट की आवाज आने लगती है। इस कारण आपको को चलने, उठने, बैठने और लेटने में परेशानी हो सकती है। घुटनों में इस ग्रीस की कमी ना हो इसके कई आसान उपाय हैं। आपके घर औऱ आसपास मौजूद चीज़ें यहां आपकी मददगार बनेंगीं। सबसे पहले तो भरपूर पानी पिएं। इसके अलावा राज़ोना दो अखरोट खाएं। दरअसल  अखरोट प्रोटीन, फैट, कार्बोहाइड्रेट, विटामिन ई, बी-6, कैल्शियम और मिनरल से भरपूर होते हैं।इनमें एंटी-ऑक्‍सीडेंट और ओमेगा-3 फैटी एसिड भी पाया जाता है।  इसके अलावा नारियल पानी पीने से भी आपके घुटनों की ग्रीस बनी रहेगी। वैसे तो नारियल पानी कई साव्स्थ्य लाभ के लिए जाना जाता हरै पर अगर आपको घुटनों में दर्द रहता है तो नारियल पानी आपके लिए खास फायदेमंद है। नारियल पानी में भरपूर विटामिन्स और मिनरल्स पाए जाते हैं। नारियल पानी पीने से  हड्डियां और मांसपेशियां मजबूत होती हैं। इसके सेवन से घुटनों में ग्रीस बढ़ती है और इससे लचीलापन आता है।

2 people found this helpful

Knee Rehabilitation - Know Vital Care Post It!

Dr. Rohit Chakor 90% (10 ratings)
MBBS, DNB - Orthopedics/Orthopedic Surgery, Fellowship in Minimally Invasive Knee and Hip Replacement, Fellowship in Joint Replacement & Arthroscopy
Orthopedic Doctor, Pune
Knee Rehabilitation - Know Vital Care Post It!

Knee rehabilitation is a major surgery that can take a toll on anybody’s health and bouncing back can be quite a challenge. But don’t be disheartened. You will be on your feet and traipsing around town effortlessly in no time if you follow a post-surgery protocol.

Brace Yourself:

Your preparation for knee care should start long before the surgery. Plan ahead and anticipate your needs. Read up articles on recovery post knee surgery, doctor’s advice and testimonials from those who have undergone this surgery. You should designate a room for yourself to convalesce in. If possible, make sure it's on the ground floor because clambering up and down the stairs might be taxing for your knee. Make sure there are-

• Multiple pillows to elevate the recovering knee
• Ice packs
• A medicine closet where you can stock up on medicines and bandages
• An attached urinal or lavatory
• Crutches or a walker

Here are a few things you must do:

To manage pain and discomfort after the surgery and to reduce the swelling, apply icepacks four times a day for ten minutes every time. Once the swelling does down in a few months, alternate between hot and cold compresses, which can ease your muscles.

Eat a healthy diet: You need proteins because they help with healing. So your diet should feature eggs, milk products and nuts. Since healing requires energy, make sure you eat high carbohydrate foods like fresh fruits, nuts, seeds, legumes and whole grains.

The one thing you must absolutely not do is put too much pressure on your knees. So refrain from walking or lifting heavy weights.

Keep your loved ones near: Complete recovery is only possible when you have family and friends near you. Not only do you need them for their encouragement and moral support, but for another very practical reason. Recovery means round the clock medication. It helps if there is someone living with you so to help you with the medicines and since you have to consume them for quite a few months, you will need to replenish them. Your loved ones can help you with that and escort you to the doctor and physiotherapist.

Get in touch with the experts: Your knee will require constant care and a major constituent of your regime would be regular changes of dressing. Unless you get that done, the site of the injury could swell up and even develop an infection which would set recovery back by months. Also, the cleaning and dressing need to be done expertly. That is why it is important to get in touch with health care professionals who will drop in regularly.

Look up reputed physiotherapists: Search online for physiotherapists or ask your orthopaedic doctor to refer you to one. Physiotherapy is instrumental in recovering the full mobility of your knee. You might have to attend therapy sessions three or four times a week. So contact a clinic or a physiotherapist to learn more about their services and remittance and make a decision so that you can start therapy as soon as possible.

Knee surgery recovery hinges on you not giving up hope and sticking to your doctor’s advice. With patience and support from family, you will be up and about in just a few months.

3394 people found this helpful

Unicondylar Knee Replacement - Who Can Opt It?

MBBS, MS - Orthopaedics
Orthopedic Doctor, Ahmedabad
Unicondylar Knee Replacement - Who Can Opt It?

Knee problems can be quite annoying but if this problem becomes regular, it brings life to a standstill. The movement becomes restricted. Many associated problems slowly crop up. Thus, it is best to nip the problem in the bud. While some people might experience a problem in the full knee, in some people, only a single compartment (tissue or cartilage) of the knee may be affected. For such patients, Unicondylar Knee Replacement comes as a blessing.

Unicondylar knee replacement, also known as the Unicompartmental Knee Replacement or Partial Knee Replacement is the most sought-after knee replacement surgery. The surgery involves replacing only the worn out or affected part (cartilage) of the knee, thereby preserving the healthier cartilages and tissues of the knee.

In the last few years, incidences of osteoarthritis have been on the rise. The unicondylar knee replacement surgery has made life a lot easier for people suffering from osteoarthritis (a condition where the articular cartilage or the connective tissue present within the knee joint begins to wear out).

Unicondylar knee replacement is ideal for people facing problem with:

  • Severe osteoarthritis (Median or Lateral) that results in the painful, swollen, and stiffened knee.
  • Only a small portion of the knee is affected.
  • A person experiences great difficulty in movement.
  • People over 48 years of age are mostly advised to undergo this surgery. Many young people with osteoarthritis opt for this surgery.

However, the surgery may not be a wise idea for

  • A person with Rheumatoid Arthritis and Angular Deformity (acute).
  • A person whose larger portion of the knee is affected.
  • A person who had undergone osteotomy (surgical excision followed by reshaping of bones).
  • People with an unstable or weak knee should avoid this surgery.

Pre- surgery, a person should

  • Avoid taking any anti-inflammatory and herbal medicines (minimum 10 days before the surgery).
  • Get yourself medically examined for any health complications (that might interfere with surgery).
  • Follow a healthy lifestyle. Avoid smoking and drinking.

Procedure of Unicondylar Knee Replacement:

  • For the surgery, the patient is either given general anesthesia or a spinal (or epidural) one.
  • Next, a compressing device (tourniquet) is put around the upper part of the thigh. This is done to avoid excessive blood loss during the surgery.
  • A 7cm incision is made over the knee.
  • The damaged parts (bones and cartilages) of the knee are then carefully removed.
  • The surgeon next replaces the excised parts with metallic implants. Once the metallic part fits into the knee, it is adhered to the bone with (or without) bone cement.
  • The surgeon then stitches the incised area, followed by dressing and bandage.

Unicondylar knee replacement recovery time is quick, between 3-4 weeks. However, the concerned person may require physiotherapy for the next 3-6 months.

Advantages of Unicondylar Knee Replacement:

  • The surgery is less invasive with a quick recovery time.
  • The surgery replaces only the affected knee part.
  • Blood transfusions are seldom required.
  • A person gets back to normal life faster.
  • The surgery requires less time (~ 1-2 hours).

You need to be careful about:

  • Infection at the incision site, though it is very rare.
  • Injury in blood vessels, ligaments, or nerves.
  • Fracture in the bone

Update From Lybrate: After a particular age, everyone suffers from bone or joint issues. To keep these problems at bay, Buy Bones & Joint Care products from Lybrate.

2063 people found this helpful

Knee Pain - How Ayurveda Can Subdue It?

Dr. Jeevan Sampat Jadhav 89% (125 ratings)
Bachelor of Ayurveda, Medicine & Surgery (BAMS)
Ayurvedic Doctor, Nashik
Knee Pain - How Ayurveda Can Subdue It?

Ayurveda is a very old system of medicine, which originated in India. Using herbs found in nature to cure various illnesses, knee pain can also be permanently cured with this method indigenous to India. It reduces knee pain caused by various illnesses including arthritis, inflammation of the cartilage and wearing of the patella among others.

Here are some common Ayurvedic remedies, which help reduce knee pain:

1. Alfalfa: Alfalfa is medically known as Medicago Sativa. Alfalfa is excellent for making sure that your joint pain reduces, when taken in liquid form four times a day.

2. Ashwagandha: Ashwagandha is medically known as Withania Somnifera. In the West, Ashwagandha is popularly known as Winter Cherry. Also, it has a lot of therapeutic properties, which include reducing joint pains. 

3. Banyan: The Banyan tree's medical name is Ficus Benghalensis. It has a sap very similar to the form of rubber known as latex is derived from the Banyan tree. The Banyan tree's sap is externally applied over the joints and the pain usually disappears after a few regular applications. 

4. Bishop's weed: The medical name for Bishop's weed is Trachyspermum Ammi. The oil extracted from this herb is usually applied to the knees to reduce the intensity of such knee pains.

5. Celery: The medical name for celery is Apium Graveolens. Celery is not only effective treatment for rheumatoid arthritis and associated pains in the knees, but it is also helpful in treating gout. It is usually agreed upon that this particular treatment is usually long lasting because of its alkaline nature.

6. Dandelion: Dandelion's biological name is Taraxacum Officinale. It is rich in magnesium and is crucial for the correct mineralization of the bones. This mineralization allows the bones to become stronger and also prevents knee pain.

7. Garlic: The medical name for garlic is allium sativum. Five to six cloves, eaten every day has proved to reduce knee pains.

8. Ginger: Ginger is biologically called Zingiber Officinale. These can be easily included in your diet and go a long way in curbing knee pain.

1841 people found this helpful

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