Nearly everyone has experienced knee pain some or the other point of time. Whether it’s caused by arthritis, excessive foot pronation, or overuse of the muscles that protect these vulnerable joints, our knees take a knocking. Arthritis affects millions of people around the world. Two of the most common types are osteoarthritis (OA) and rheumatoid arthritis(RA). Both types often lead to knee pain.Here’s the good news: most chronic knee pain is avoidable. By strengthening and stretching key muscles and learning ways to protect and take care of our knees, we can ultimately prolong the health of this vital body part.

Here are five basic tips which will help you in keeping your knee healthy and if you are suffering from some knee pain it will help in reducing.

1. Strengthen your knee and hip muscles - Strengthening hip and knee exercises maintains the joint’s full range of motion.It strengthens the muscles that support the joint.Strong muscles help the joint absorb shock.Exercise doesn’t have to be hard to be beneficial. In fact, gentle, low-impact exercises are best for knee arthritis. They minimize stress on the joint as they increase its flexibility and strength. The very best knee exercises may be the ones you can do at home or even during a break at the office. They’re easy, effective, and convenient, and don’t require any special equipment. Do them slowly and gradually increase the number of repetitions as your muscles get stronger. i have demonstrated all such exercises in my video.

2. Stretch your knee muscles - After you finish your strengthening workout its absolutely essential to stretch for avoiding any injuries and to prevent developing tightness of the muscles. By stretching out these support muscles, you decrease the chance that they’ll get tight and cause muscle imbalance.

3. Keep your weight in check - Fat decreases muscle strength, and excess body weight adds strain to knee joints. In fact, there’s an inverse relationship between body weight and quadricep muscle strength: the higher your body weight, the weaker your knee muscles.To start burning those extra calories required for weight loss without adding additional impact to the knees, try water aerobics, an elliptical trainer, or cycling (making sure you have proper seat height).

4. Stay away from heels -You may look great in three-inch stilettos, but keep in mind that high-heeled shoes increase the compressive force on your knee joints by 23 percent. Wearing heels also encourages tight calf muscles, another common cause of knee pain.So embrace the flat shoe fashion trend and stretch out those calves. 

5.Take enough rest, relaxation ,proper sleep and nutrition - Balanced diet and balanced life can do wonders in anyone life including yours. As exercising is important similarly proper rest and 7 to 8 hours of sleep is important too.