Knee pain is one of the most common complaints among adults over 40. Whether caused by arthritis, injury, or years of wear and tear, knee discomfort can seriously affect your quality of life. But here’s the good news — surgery isn’t your only option.
As an orthopedic expert with over 18 years of experience, Dr. Rameshwar Kumar shares his top 5 tried-and-tested ways to relieve knee pain without going under the knife.
1. Strengthen the Muscles Around Your Knee
Weak muscles put more pressure on the knee joint. Building strength in your thigh (quadriceps), hamstrings, and glutes provides better support and reduces stress on your knees.
Doctor’s Tip:
Start with simple exercises like wall sits, leg raises, and hamstring curls. Consistency is more important than intensity.
2. Watch Your Weight – Every Kilo Counts
Did you know that every extra kilogram puts about 4 extra kilograms of pressure on your knees when you walk? Losing even 5-7 kg can make a huge difference in pain levels.
Doctor’s Tip:
Focus on a balanced, anti-inflammatory diet. Think more green vegetables, less sugar, and healthy fats like omega-3s from fish and flaxseeds.
3. Apply Heat and Cold Correctly
Both heat and cold therapy can relieve knee pain — but at the right time.
- Cold packs reduce swelling and numb sharp pain.
- Warm compresses improve blood flow and relax stiff joints.
Doctor’s Tip:
Use cold in the first 24-48 hours after a flare-up. Use warm therapy for chronic stiffness.
4. Fix Your Sitting & Sleeping Posture
Believe it or not, the way you sit and sleep can silently worsen your knee condition.
- Avoid sitting cross-legged or in low chairs.
- Keep your legs slightly elevated when resting.
- Use a pillow under your knees while sleeping if you have back issues — or between the knees if you sleep on your side.
Doctor’s Tip:
Your joints heal best during sleep — so give them the right alignment.
5. Use Supportive Footwear and Walking Aids
Many patients don’t realize their shoes are hurting their knees. Uneven soles, high heels, or unsupportive slippers can throw off your posture.
Doctor’s Tip:
Invest in orthopedic shoes or shoe inserts. And if walking long distances is tough, don’t hesitate to use a walking stick to reduce pressure.
“Surgery is not the first step — it’s the last resort. With the right approach, you can manage most types of knee pain naturally. Small changes lead to big results.” – Dr. Rameshwar Kumar
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