Renowned cardiothoracic surgeon and public health advocate Dr Sriraam Nene has shared a set of practical, science-backed strategies to help people manage and prevent knee pain—an increasingly common issue among both older adults and younger individuals with sedentary lifestyles. In a recent social media post, Dr Nene emphasized the importance of proactive joint care, stating, “Strong knees, strong life! Don’t wait until it’s too late—start caring today for a pain-free tomorrow.”
1. Watch Your Weight
Dr Nene highlights that every extra kilogram adds up to four kilograms of pressure on your knees. Maintaining a healthy weight through balanced nutrition and regular movement is essential to reduce joint stress and prevent long-term damage.
2. Stay Active—But Smartly
Low-impact exercises like cycling, swimming, and walking are ideal for strengthening the knees without overloading them. Dr Nene advises avoiding high-impact workouts such as jump squats and intense running, which can accelerate joint wear.
3. Strengthen Supporting Muscles
Your knees rely on surrounding muscles—quadriceps, hamstrings, and calves—for stability. Incorporating exercises like squats, leg lifts, and hamstring curls two to three times a week can significantly reduce knee strain and improve posture.
4. Choose the Right Footwear
Wearing cushioned shoes with proper arch support is crucial. Dr Nene warns against high heels, worn-out sneakers, and flat shoes, which can misalign posture and increase knee stress over time.
5. Use the RICE Method for Relief
For acute knee pain or swelling, Dr Nene recommends the RICE method—Rest, Ice, Compression, and Elevation—to reduce inflammation and promote healing.
6. Stretch Daily
Tight muscles can contribute to joint pain. Just five minutes of daily stretching, including calf and hamstring stretches, can improve flexibility and reduce stiffness.
These tips are part of Dr Nene’s broader mission to promote preventive health and empower individuals to take charge of their well-being. With knee pain affecting millions globally, his advice offers a timely reminder that small, consistent changes can lead to long-term joint health.
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