#1- Exercise Accordingly
While exercise is important to maintain healthy bones, if done excessively, it may lead to serious knee injuries as that is where most of our weight impact is absorbed.
For people with chronic knee pain or injury it is best to take time off from vigorous activities and settle for low impact exercises such as:
- Tai Chi
- Elliptical machine (you can find this in almost all fitness corners in Singapore)
Remember to include warm up stretches to avoid muscle strain and possible injuries to your joints and ligaments. On the other hand high impact activities such as these should be avoided to prevent more pressure to your knees:
- Sports Marathon
- Heavy Squatting
#2- Comfortable Footwear and Knee Brace
The type of shoe you wear sets your posture. Good posture is crucial to disperse your weight appropriately across your body. Wearing the wrong shoe may be the cause, or could aggravate, knee pain. See a running specialist or a shoe specialist to get recommendations on the type of footwear for your feet. Some stores sell shoe insoles customised for your feet so that you do not have to give up on your favourite shoes.
If needed, use a knee brace for extra support. If you are looking for knee braces, take a look at our range of health-wear here–> click here
#3- Anti-Inflammatory Diet
What is it, you may ask. An Anti-Inflammatory Diet consists of natural foods, packed with essential amounts of macronutrients. It is called that way to address the root of the problem in most illnesses that is: inflammation. If we look at the most common diseases like, arthritis, heart disease, diabetes, high blood pressure, asthma, inflammatory bowel disease (IB), they are all caused by inflammation of a precious part in our body. Anti-inflammatory foods are those that prevent/lessen such inflammation.
Some of the foods are:
- Fruits and vegetables, especially those high in vitamin C, sulfur and antioxidants like leafy greens, carrots, peppers, berries, onions, broccoli, garlic, asparagus and cabbage.
- Salmon, sardines, mackerel, grass-fed meat, fermented dairy and eggs, they are packed with Omega-3 fatty acids
- Healthy fats! Such as coconut oil, olive oil, ghee, grass-fed butter, avocado, nuts and seeds.
- Herbs and spices with anti-oxidants
- Lots of protein, like chicken breast and nuts. Or the easiest way to get a good amount of protein is through protein powder
Supplements are a great go-to for people who cannot keep up with the nutrients he is consuming. Instead of stressing out if you’re getting enough nutrients, supplements are marketed to help with that problem by giving a pure form of the nutrients you need.
Some Anti-Inflammatory Supplements are:
- Glucosamineand chondroitin
- Bone broth, or bone broth protein
- Collagen protein
- Omega-3 fatty acids
If you are looking for collagen protein, you can take a look at our range of collagen products here–>click here