The knee is a vulnerable joint that bears a great deal of stress from everyday activities, such as lifting and kneeling, and from high-impact activities, such as jogging and aerobics. Knee pain is a common complaint that affects people of all ages. It may start suddenly, often after an injury or exercise. Knee pain also may begin as a mild discomfort, then slowly get worse.

Risk factors:

A number of factors can increase your risk of having knee problems, including:
● Excess weight
● Lack of muscle flexibility or strength
● Certain sports or occupations
● Previous injury
● Sprained or strained knee ligaments and/or muscles
● Arthritis
● Cartilage tears

Knee problem due to Arthritis


Unable to straighten the knee fully
Redness and Warmth to touch

The location and severity of knee pain may vary, depending on the cause of the problem. Signs and symptoms that sometimes accompany knee pain include:
● Swelling and stiffness
● Redness and warmth to the touch
● Weakness or instability
● Popping or crunching noises
● Inability to fully straighten the knee

General tips to help relieve and prevent knee pain:

  • Rest and avoid activities that cause pain. Avoid putting weight on your knee.
  • Always warm up before exercising and cool down after exercising. Stretch the muscles in the front of your thigh (quadriceps) and in the back of your thigh (hamstrings).
  • Avoid running down hills — walk down instead.
  • Bicycle, or better yet, swim instead of run.
  • Reduce the amount of exercise you do.
    Run on a smooth, soft surface, such as a track, instead of on cement or pavement.
  • Lose weight if you are overweight. Every pound (0.5 kilogram) that you are overweight puts about 5 extra pounds (2.25 kilograms) of pressure on your kneecap when you go up and downstairs. The amount of extra pressure is even greater when you jump. Ask your provider for help
    losing weight.
  • If you have flat feet, try special shoe inserts and arch supports (orthotics).
  • Make sure your running shoes are well made, fit well, and have good cushioning.
  • Sleep with a pillow underneath or between your knees.

Here are some special ingredients that you can include in your diet

  • Bitter gourd (as vegetable/ juice)
  • Amla juice (Indian gooseberry)
  • Fenugreek leaves and basil leaves
  • Turmeric, cinnamon
  • Cod liver oil
  • Probiotics
  • Adaptogen herbs- maca root, ashwagandha, holy basil, chaste berry
  • Apple cider vinegar

Role of Vitamin D3 and Calcium in bone health:

You need sufficient calcium to keep your bones healthy and vitamin D to help your body absorb calcium which is essential for building strong bones. Vitamin D regulates the body’s use of calcium and phosphorus which reduces joint inflammation and pain, especially in the knee joints.

Foods that may help reduce pain and increase mobility in the joints:

Garlic and Root Vegetables
Dairy Foods

A healthy balanced diet will help you build healthy bones from an early age and maintain them
throughout your life.
● Omega-3 Fatty Acids / Fish Oils
● Dairy foods
● Nuts and Seeds
● Brassica Vegetables
● Fruits
● Lentils and Beans
● Garlic and Root Vegetables
● Whole Grains
● Plant-based drinks (such as soya drink) with added calcium
● Dark Chocolate

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