Knee pain won't bother you again if you follow these 6 tips from Madhuri Dixit's surgeon husband Dr Nene

Madhuri Dixit’s husband, Dr Shriram Nene, a cardiothoracic surgeon and public health expert, is known for sharing useful health advice online. In one of his recent Instagram posts, he focused on the importance of knee health and shared six easy tips to keep knees strong and pain-free.

In his caption, he wrote: “Strong knees, strong life! But when those joints start to ache, it’s time to pay attention! Swipe for the lowdown on knee and bone care that’ll keep you moving without the creaks and cracks. From the best exercises to the foods you need for healthy bones, we’ve got your joints covered. Don’t wait until it’s too late – start caring today for a pain-free tomorrow!”

Here are Dr Nene’s top six tips:

1. Move, but move smart
Staying active is important for knee health, but it’s all about choosing the right kind of movement. Dr Nene recommends low-impact activities like cycling, swimming and walking. He warns against high-impact exercises such as jump squats and intense running, which can harm the joints.

2. Watch your weight
Carrying extra weight puts more strain on your knees. Experts say that for every extra kilogram of body weight, your knees feel four times the pressure. This means losing just a little weight can reduce pain and improve joint function.

3. Strengthen your support muscles
Your knees rely on muscles like the quads, hamstrings and calves for support. Strengthening these muscles helps reduce the load on your joints. Dr Nene suggests doing exercises like squats, leg lifts and curls two to three times a week.

4. Wear proper footwear
The shoes you wear affect your posture and, in turn, your knees. Dr Nene advises wearing cushioned shoes with good arch support. He warns against using heels, flats and old, worn-out trainers as they can lead to long-term damage.

5. Use the RICE method for injuries
If you hurt your knee, the RICE method is a quick and effective way to heal:
R – Rest
I – Ice
C – Compression
E – Elevation
It helps reduce swelling and speed up recovery.

6. Stretch daily
Stiff muscles can pull on your knees and cause pain. A few minutes of daily stretching can make a big difference. Dr Nene recommends stretches like the standing quad stretch, calf stretch and hamstring stretch to keep your legs flexible and strong.

Inputs from agencies