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It brings you to your knees

PHOTO: AFP

WEAR AND TEAR Sportspersons are specially vulnerable to knee injuries

Aaaah, that twinge in the knee joint! It won’t go away. Apply the balm mom recommended. There it is again. Pop the pain-killer; got to go out. Ok, it’s worse, time to consult an orthopaedist.

If it’s any consolation, nearly 50 per cent of Indians suffer some sort of knee pang. Knee osteoarthritis (OA) is the commonest arthritis in our country. Internationally, we’re in high-profile company. In 2008, Tiger Woods and baseball star Tom Brady had to have knee surgery. They are among 19 million Americans who hobbled to hospitals for knee consultation.

“Knee problems fall into two categories,” said Dr. Marya, on a TV programme. One, due to injuries, the other is wear and tear with age or causes like gout and diabetes. More people seem to have it because we live longer and lead a life that seems to attract this form of discomfort. “Unless someone has suffered an injury, joint pain in the 50+ age group usually means osteoarthritis, a degenerative disease in which the joints’ natural shock absorber — cartilage — begins to break down,” said Dr. A.K. Venkatachalam, Consultant Orthopaedic Surgeon. “Without their protective layer, bones begin to scrape against one another, causing pain.” Don’t start a self-diagnosis, he warns. “The average person won’t know if it’s the joint, a torn tendon or ligament, or pain in the area. An orthopaedic surgeon needs to evaluate it.” Treatments range from lifestyle changes to medications to surgery — tried in that order.

“Indians suffer more from age-related OA of the knee,” said Dr. Phani Raj, who consults in the IT corridor. “Delay in treatment leads to severe deformities of the knee.” Squatting, he said, is a leading cause. “The load on the knee joint is more while getting up from squatting.”

The major culprit is the extra body baggage we happily carry. Watch Your Weight Research tells us even a little extra weight triples our chances of developing arthritis. Women of average height cut the risk of OA if they lose as little as 5 kg! “A lot of women in India suffer from knee pain,” said Dr. Mohan Das of MIOT Hospitals. “With this in mind it’s useful to draw the attention of the local populace to caring for their joints.” He recommends regular exercise. “Putting your joints through a full range of movement each day is all that is needed. Also, learn to differentiate between the pain of overuse and disease.”

“Fruits and vegetables, whole grain cereals, milk, protect your muscles and joints,” said Dr. Das. “No magic diets,” said Dr. Venkatachalam. Anti-oxidants such as Vitamin A, C and E have the potential to prevent tissue damage and reduce risk of progressive OA. Vitamin D plays an important role in bone mineralisation. “Oily fish once a week, berries, tomatoes and dairy products should help.” Food supplements? “No use in the long run.”

“Make ginger a regular part of the diet,” said Mallika Badrinath, who did a workshop on knee health.

“Seeds of gardencress, flax, walnut and melon are known to prevent OA. Spirulina helps too. Avoid foods you’re allergic to (corn, cheese?).” Chemical preservatives could trigger knee ache, she said. “Stretch, exercise all your muscles to keep fit.”

Why do we see kids in ortho clinics? “Children in India are increasingly participating in competitive sports,” said Dr. Venkatachalam. “Knee ligament and cartilage injuries are common in sports like football, basketball or soccer. A knee injury early in life can put a child at five times the risk for OA in adulthood. Let them play, but play smart.”

Oestrogen deficiency in post menopausal women, occupations that require repetitive overuse of the knee-joint (carpenters, painters, miners, dock workers), poor or faulty balancing and weak thigh muscles are all bad for the knee, he said. However, even middle aged people can safely walk, run, dance, cycle, garden, and do outdoor sports in moderation. “Knee OA is now recognised to be multi-factorial, resulting from age, genetic predisposition, obesity, trauma and mechanical properties of the joint.”

A lazy life is nothing to boast of. Till you can change your address to C/O Moon, where gravity is one-sixth ours, put on those walking shoes and get out. And keep clear of fast food joints.

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