Knee pain has become increasingly common, not just among older adults but even younger people with sedentary lifestyles. From climbing stairs to walking long distances, aching knees can make even the simplest tasks difficult. But the good news is that most knee problems can be prevented or managed with the right care.
Cardiothoracic surgeon Dr. Shriram Nene, who is also the husband of Bollywood diva Madhuri Dixit took to social media to share simple, practical tips to support knee health. In his Instagram post, he explained six easy strategies to strengthen the knees, reduce pain, and prevent long-term joint damage.
“Strong knees, strong life! Don’t wait until it’s too late—start caring today for a pain-free tomorrow,” he wrote in his caption.
Here’s a look at the six expert-backed tips for healthy knees:
1. Move, but move smart
Staying active is essential for knee health but it’s about choosing the right kind of movement. Dr. Nene recommends low-impact exercises such as cycling, swimming, and walking, which are gentle on the joints while still building strength.
“Skip high-impact workouts like jump squats and intense runs,” he advised.
Supporting this, Dr. Vinay Kumaraswamy, Consultant – Orthopaedics at Fortis Hospital, Rajaji Nagar, told The Indian Express that cycling is a great way to protect your knees.
“Cycling is low-impact, which reduces wear and tear on joints. It also increases synovial fluid production, a natural lubricant essential for smooth joint movement,” Dr. Kumaraswamy explained.
2. Watch your weight
Extra weight can put added pressure on the knees leading to faster wear and pain.
Dr. Ramneek Mahajan, Director – Orthopaedics and Joint Replacement, Max Smart Super Specialty Hospital, Delhi told The Indian Express, “Even one extra kilogram of body weight can put up to four kilograms of pressure on your knees.”
He suggests making small changes, like walking inside your home every hour and avoiding sitting for long periods. If knees are swollen, use ice or heat packs for relief.
3. Strengthen the muscles that support your knees
Your knees don’t work alone, they rely on muscles like the quadriceps, hamstrings, and calves for support. Dr. Nene recommends including squats, leg lifts, and hamstring curls in your routine two to three times a week.
“Good posture and strong support muscles reduce pressure on the joints. Bad posture can worsen knee pain over time,” warned Dr. Mahajan.
He also advises incorporating weight-loss exercises into your routine to further reduce knee stress.
4. Wear the right shoes
Shoes play a bigger role in joint health than many people realize. Dr. Nene emphasizes choosing cushioned footwear with arch support and avoiding high heels, thin flats, or worn-out shoes.
Poor footwear can change your posture and walking style, leading to misalignment and long-term knee damage. Make sure your shoes match your activity level and foot structure.
5. Know the RICE method for injury relief
In case of a knee injury or sudden pain, Dr. Nene recommends following the RICE method:
- R – Rest
- I – Ice
- C – Compression
- E – Elevation
This simple four-step approach helps reduce swelling, improve circulation, and speed up healing.
6. Stretch every day
Tight muscles can pull on your joints and create discomfort. Dr. Nene suggests doing just 5 minutes of stretching daily to reduce stiffness and prevent knee pain.
Try easy stretches like:
- Standing quad stretch
- Calf stretch
- Hamstring stretch
These can improve flexibility and ease pressure on the knees over time.
The knees are one of the most important joints in the body, bearing the weight of everything we do—from walking to running to standing. But most of us don’t start thinking about them until they start hurting.
Dr. Nene’s message is clear: Don’t wait for knee pain to take over your life. Small steps like stretching, wearing the right shoes, and maintaining a healthy weight can go a long way in protecting your joints and keeping you moving comfortably for years to come.
