Orthopedist reveals 4 tips to keep your knees strong

Many people say that at a certain age it is no longer possible to maintain a physical exercise routine due to the knee, which cannot handle it. What is not true! In this sense, orthopedist Dr. Marcos Cortelazo will share four tips for keeping your knees strong.

See the four tips to keep your knees strong

Practice physical exercises

“In terms of which exercise is most suitable, we would say that weight training is the main exercise that helps to strengthen and protect the knees. We have to focus on some muscle groups, such as strengthening the glutes, the adductor region of the thigh, the extensor region , where the main element is the quadriceps, the flexors, where the schiotibial muscles should be focused, and the calf. In addition to strengthening, we must also remember to do a thorough job of stretching these muscle groups”, he said.

Light eating

Dr. Marcos pointed out that an unbalanced diet can indirectly promote knee pain through three basic mechanisms: weight gain with joint overload, intake of foods with inflammatory potential and low protein intake with a decrease in muscle mass, which reduces joint protection.

“It is important to avoid excessive consumption of sugar, salt and fat, which can promote weight gain. Also reduce the 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 repetitive and excessive trauma to the cartilage, which leads to its degeneration. “In addition, overweight and obesity inflame the body and increase the propensity for developing problems, such as arthritis and osteoarthritis, in addition to worsening 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 more robust soles. Sneakers designed for weight training must provide stability and support during weight lifting exercises and strength training. Therefore, its main characteristics are flat sole, heel support, resistant upper, firm fit and adequate flexibility”, concluded Dr. Marcos Cortelazo.