Thread by @nileshnolkha

🧵 Read this if you have knee pain and are 35–40+ 👇

#KneePain #KneeOsteoarthritis #DrNileshNolkha #NirjaraMultispecialityClinic #FreedomFromPain #NIRJARA

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1️⃣ What exactly is Knee Osteoarthritis? 🦵
It’s not just age or “wear & tear.”
Osteoarthritis = cartilage thinning + bone changes + low-grade inflammation + muscle weakness.
🎯 It’s a whole-joint condition—mechanical + metabolic. (Nature Rev Rheumatol 2023)

2️⃣ Why “wear & tear” in knee pain is oversimplified ⚙️?
📊 Studies show obesity doubles the risk (OR ≈ 2.18). (Obesity Reviews 2015)
💪 Weak thigh muscles raise OA risk by ~1.6×. (Arthritis Care Res 2015)
So it’s not age alone—it’s load + inactivity + inflammation.

3️⃣ Why early strengthening helps 💪🦵in knee pain or early knee osteoarthritis?
Stronger quadriceps & glutes act like shock absorbers for your knee.
🏋️ Resistance training improves pain, strength & daily function in knee OA. (PMCID: PMC11676110)
Even 10 min/day → big difference in comfort & mobility.

4️⃣ Your simple daily plan 🧭
✅ Walk 20–30 min/day (pain-guided)
✅ Strength train 2–3×/week
✅ Lose 5–10 % body weight if overweight (AHS White Paper 2021)
✅ Eat higher protein, lower calories + fiber
❌ Avoid over-rest & fear. Motion = medicine

5️⃣ Don’t fear “Wear & Tear.” 🌿
Your knees are meant to move.
🦵 Regular motion nourishes cartilage & keeps fluid circulating.
The real enemies: obesity + weak muscles + inactivity—not age itself.
🌟 Strengthen, move, nourish — and keep living pain-free.
#FreedomFromPain #NIRJARA #DrNileshNolkha