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It is said that working out can strengthen our bones and joints, but what if we neglect our workouts and end up with joint pain and tears? If you don't know when to stop, pushing yourself too hard can hurt your bones. So, how can we tell what's safe from unsafe? Dr. Ramneek Mahajan, Senior Director and Head of the Joint Replacement Unit (Knee & Hip), Max Smart Super Speciality Hospital, Saket, New Delhi, attempted to provide us with responses.
When does our body begin to really deteriorate?
If you don't believe me, your body begins to deteriorate after the age of 30. After passing each year, that decline is likely to become more aggressive. People in their 40s who don't exercise are more likely to get diseases like high blood pressure, obesity, poor heart health, osteoporosis, and arthritis. You could also begin to lose one percent of your muscle each year. You can still get started on a fitness journey. Running, on the other hand, should be avoided at first because it could put stress on your hip and knee joints and cause an abrupt bone fracture. The best thing to do is walk quickly. Although HIIT (high intensity interval training) is a quick and effective way to get fit, there are potential risks associated with it. Because you spend a lot of time performing these exercises on your feet, lower limb joints like your knees, ankles, and hips are more likely to be affected. Avoid overdoing it in the beginning because it may result in soft tissue and joint injuries. It is possible for the muscles, tendons, and ligaments surrounding the joints to become stretched, strained, or torn. If you have hip or knee issues, you should talk to your doctor before starting a new program.
The worst exercises for people with bad knees are full-arc knee extension on a gym machine, full-deep lunges, deep squats, and Hurdler's stretches. These exercises put too much stress on the knee joints, making pain worse and injuries more likely. These exercises may also increase injury risk if done incorrectly. Partial squats, step-ups, side-lying leg lifts, inner-thigh lifts, calf raises, straight leg raises, short-arc leg extensions, and hamstring stretching are the best exercises for improving strength, flexibility, and knee function.
Reg warning signs to look out for when working out Poor form, using too many weights, or even stretching incorrectly can cause some people to experience muscle burn or sharp pain when working out. Pain is a warning to relax, like a signal. You are more likely to get hurt if you push yourself constantly. Lifting weights increases bone density and joint strength, lowering your risk of osteoporosis and other aging-related skeletal issues. If you lift with bad form, it can be bad for your joints. If you get hurt while exercising, you should stop right away and see a doctor before going back to it. If you ignore pain from weightlifting, it can cause more damage to the joint tissue and inflammation. Over time, it may also lead to more long-term degenerative issues, such as joint and cartilage wear and tear, tendons degeneration, and early-onset arthritis.
Your knee joints come into contact with more force when you exercise. Over time, it may cause harm to the joint structures. The risk of soft tissue tears and the degeneration of the protective cartilage that cushions your joints may increase when knees are involved in high-impact exercise. Without cartilage, your joint's bones may begin to rub against one another. It could cause friction, which in turn could result in persistent inflammation and, ultimately, chronic knee pain. If not addressed, injury from exercise can also result in joint deformities. Avoid using weight machines because they may prevent some of your body's muscles from helping you lift, which can cause knee pain and inflammation.
Tips for protecting your knees while working out If you're new to working out or already struggle with your knees, start with low-impact activities like swimming or walking before trying harder ones like running or squatting. In addition to protecting your knee from injury, low-impact activities strengthen your joints over time, allowing you to safely transition to higher-impact activities.
Before beginning any exercise, warm up your knee joints with appropriate stretches or a slow jog. Avoid working out on cement or other hard surfaces because your knees may absorb the shock of your movements. Warmups help to increase blood flow and reduce the risk of unintentional muscle strains or tissue tears that can affect joint function. Try working out on a grassy area or a soft track instead.
You could also get shoes that give you a lot of support or think about getting orthotics to protect your joints.
If you have knee pain that doesn't go away with rest, see a doctor. To reduce knee joint inflammation, you may be offered nonsurgical treatments like braces, physical therapy, and a specific medication. You might need to have surgery to replace your joints if it's necessary. Robots are now being used in surgeries, which has advantages over traditional joint replacement surgery.
How to eat to build strong bones To build strong bones, you need to include calcium, vitamin D, and protein in your diet. You should consume a variety of healthy foods, including 3–5 servings of calcium per day because calcium is necessary for strong bones. Calcium can be found in high amounts in dairy products like milk, cheese, and yogurt, as well as in green leafy vegetables like broccoli, kale, bok choy, mustard greens, okra, spinach, and celery.