Do you hear a clicking sound from your knees while walking? Find out if the lubrication of the joints is decreasing

New Delhi . Knee pain, difficulty in walking, morning stiffness while waking up or a cracking sound while walking are no longer just a problem of advancing age these days. Due to changing lifestyle, increasing weight, habit of sitting for long hours and lack of physical activity, even young people are facing joint problems. If you too have been feeling pain or stiffness in your knees for a long time, then do not ignore it considering it normal because it can be a sign of reduced lubrication of the joints.

According to experts, there is a special type of fluid present between every joint of our body which is called synovial fluid. This fluid helps the joints to move easily and prevents the bones from rubbing against each other. When due to some reason the amount of this fluid starts decreasing or the cartilage of the joints starts wearing out, then problems like pain, stiffness and swelling in the knees start. This condition is commonly known as reduced grease in the knees.

Health experts say that increasing age, obesity, osteoarthritis, old injury, physical inactivity and habit of lifting heavy weight for a long time can be the main causes of this problem. Apart from this, the risk of joint problems also increases due to hormonal changes after menopause in women. Diseases like diabetes, vitamin D deficiency and arthritis can also affect the health of the knees.

If you feel stiffness in your knees when you wake up in the morning, feel pain in getting up after sitting, have difficulty in climbing up and down stairs, or start making noise from your knees while walking, then you should immediately consult a doctor. Many times, due to not getting timely treatment, the problem can increase and even walking becomes difficult.

A balanced diet is very important to keep joints healthy. Consumption of walnuts, flax seeds and fatty fish rich in omega three fatty acids is considered beneficial. Consuming green leafy vegetables, milk, curd and adequate amount of protein keeps bones and muscles strong. Vitamin D and calcium are also essential nutrients for the strength of joints and bones. Limited use of olive oil can help reduce inflammation in the body.

Along with this, change in some habits is also necessary. Fried food, junk food and foods high in sugar can increase inflammation in the body, hence their intake should be reduced. If the weight is excessive then it is important to control it because the extra weight puts direct pressure on the knees. Daily brisk walking, low impact exercises like swimming, cycling and yoga help in keeping the joints active and strong.

Experts say that if the problem of reducing grease in knees is detected in time, it can be controlled to a great extent with the help of medicines, physiotherapy, proper diet and regular exercise. Therefore, if there is pain or stiffness in the knees for a long time, then instead of relying on home remedies, consult a doctor and get proper examination and treatment.