I’m a knee surgeon and this is the one thing I’d NEVER do to my body

Knee surgeons have revealed two key things you should always remember if you want healthy joints – and the best way to prevent pain.

The Australian Institute of Health and Welfare revealed that over 2million Australians suffer from osteoarthritis, a degenerative joint disease, with millions more complaining of everyday knee pain.

Dr Eric Grossman, an orthopaedic surgeon with NYU Langone Health, said the one mistake people always make is diving into exercise too quickly.

The surgeon told HuffPost to always ease into intense work outs instead of going ‘zero to 100’ – start with short jogs for instance.

Dr. Shawn Anthony, the associate chief of sports medicine at Mount Sinai Health System, also stressed the importance of shaking up your workout routine because not doing so contributes to the top cause of knee problems.

‘Never underestimate the importance of playing multiple different sports or rotating exercises and activities. Overuse injuries make the number one reason for knee problems,’ he said.

‘Playing multiple different sports or varying exercise routines is proven to reduce risk of repetitive use injuries.’

When doing any form of activity, Dr. Leon E. Popovitz, co-founder of New York Bone and Joint Specialists also advised always pad your knees if you need to kneel.

‘It’s wise to avoid kneeling frequently and for long durations without any cushioning,’ he said. ‘The key to healthy knees – or any joints – is to preserve and protect the structures we are born with. In particular, the cartilage cushion is very sensitive and vital to preservation.’

While there might be several instances that require you to exert pressure on your knees, you should always keep a pad handy for extra support.

Padding your knees while doing yoga and stretches, or even household activities like gardening, is recommended by professionals.

What exercises can I do to strengthen my knees? 

Joy Puleo, a certified Pilates teacher, also revealed that strength training could help support your knee muscles. 

Professionals stress the importance of balancing your strength between your thigh muscles, focusing on your quadriceps and hamstrings, and keeping your glutes strong and flexible.

Quadricep strengthening

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While sitting, tighten the muscles around your kneecap. 

Concentrate on tightening the muscle on the inside and slightly above the kneecap. 

Hold them in that position for five to ten seconds and then relax. Do this ten to 40 times a day.

Hamstring strengthening

With your knee slightly bent, put your heel over the edge of a chair or table.

Tighten your muscles on the backside of your thigh.

Hold the muscle tight for five to ten seconds and relax. Do this ten to 40 times a day.

Knee flexing

Lying on your stomach, raise your heel, bending your knee as far as is comfortably possible.

Hold for five seconds, lower the leg and relax. Repeat ten times.