Orthopedist reveals 4 tips to keep knees strong

Orthopedist reveals 4 tips to keep knees strong


Physical conditioning work is a priority in this goal

Many people say that at a certain age they can no longer maintain an exercise routine due to their knee not being able to handle it. Which is not true! In this sense, the orthopedist Dr. Marcos Cortelazo will share four tips for keeping your knees strong.




See the four tips for keeping your knees strong

Practice physical exercises

“As for the most suitable exercise, we would say that weight training is the main exercise that helps strengthen and protect the knees. We need to focus on certain muscle groups, such as strengthening the buttocks, the adductor region of the thigh , the extensor region, where the main element is the quadriceps, the flexors, where the schiotibial muscles should be concentrated, and the calf. In addition to strengthening, you must also remember to do careful work on stretching these muscle groups.” he said.

Light food

Dr. Marcos emphasized that an unbalanced diet can indirectly promote knee pain through three fundamental mechanisms: weight gain with joint overload, intake of foods with inflammatory potential and low protein intake with decreased muscle mass, which reduces joint protection.

“It’s important to avoid excessive consumption of sugar, salt and fat, which can promote weight gain. Also reduce consumption of inflammatory foods, such as milk and sweeteners,” he advises.

Avoid being overweight

The accumulation of body fat creates an overload on the joints, with repeated and excessive trauma to the cartilage, which leads to its degeneration. “Furthermore, overweight and obesity inflame the body and increase the propensity to develop problems, such as arthritis and osteoarthritis, as well as aggravating pain,” he added.

Suitable shoes

“Running shoes are lighter and have a more sophisticated cushioning system. Walking shoes, in addition to being heavier, tend to have sturdier soles. Athletic shoes designed for weight training must provide stability and support during weightlifting and strength training exercises. Therefore, the main features are flat sole, heel support, durable upper, firm fit and adequate flexibility,” concluded Dr. Marcos Cortelazo.

Source: Terra

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