Articles on marathon

5 Things You Must Know Before Running the Marathon

Ms. Tehzeeb, Dietitian/Nutritionist of all, congratulations! Congratulations on being a tiny set of people who happily wake up at 6:00 am on a Sunday morning to train while most of planet earth is asleep and their bodies are working hard to recover from all the trash that was put into the system Saturday night.Perhaps it is the runner’s high (a colloquial term used to describe the feeling of extreme euphoria experienced during running) which drives you to spring out of bed at the crack of dawn. Irrespective of where your motivation comes from, know that your decision to run the marathon is inspiring more people than you think.Thus, for you, some guidelines as you move forward in your training:1. Pre and post workout mealsA fruit 30-minutes pre-workout and a meal immediately post workout is imperative for improved workout performance and optimal muscle repair and recovery2. Strengthen back, legs and weight-bearing joints (knee, hips, spine)Let me elucidate this pointer via a quick story:Clients after a few weeks of a good food routine are keen to take things to the next level i.e. commence workouts. They start running and within a week or so, complain of an aching back, an aching ankle, an aching knee etc. “Running isn’t good for me” is the prompt conclusion they inevitably come to. It’s not the running silly! It’s the fact that your back, legs, knees, hips etc. aren’t strong enough to take the impact of the run. Do you see where I am going with this story?Marathon training isn’t merely confined to teaching yourself how to sprint and how to run long distances. In fact, exercises to strengthen your body parts are just as important too! Set aside one training day for these so that you don’t sustain injuries3. If you haven’t done so already, invest in a good pair of shoesYes, an investment; that’s what it is. Purchase as per your arch and don’t sport a brand new pair right before the run. Ensure you have already ran in said shoes and are comfortable with them. If you already own a decent pair of shoes, check the outsole (material in contact with the ground) and the midsole (shoe cushioning) for cracks and fissures. If you spot any, maybe it’s time for a new pair4. Hydrate and SleepMuscles can cramp due to dehydration which is the last thing you want. So continually sip water through the day and ensure you’re adequately hydrated at all times. Your muscles won’t recover adequately unless you get your sleep. So here’s your early to bed excuse5. Stop obsessing over completion timeThe fact that you’re training is in itself a huge accomplishment even though it may or may not seem like it to you. On the D-day, enjoy the run as opposed to obsessing over how much time it takes to complete it.So that’s it, a smile on your face and a spring in your step (literally)! Good luck!

What Are the Benefits of Marathon Training?

Ms. Swati Kapoor, Dietitian/Nutritionist
The participation of middle aged people in marathons has increased over the last few decades. Researchers found that preparing for a marathon- reduced heart disease risk factor among men, aged 35 to 65.Studies show that these middle aged marathon runners have much lower heart risks than similar aged non runners.One of the biggest benefits of running is that it's good for your health. Running is an excellent way to strengthen the heart and ensure efficient flow of blood and oxygen throughout the body, which helps decrease your risk of a heart attack.Studies also show that, exercise stimulates enzymes that help move LDL from the blood (and blood-vessel walls) to the liver. From there, cholesterol is converted into bile (for digestion) or excreted. So, the more you exercise, the more LDL your body expels and your blood’s LDL gets lowered, which protects you from heart disease.Exercise increases the size of the protein particles that carry cholesterol through the blood. (The combination of these protein particles and cholesterol are called "lipoproteins;" it's the LDLs that have been linked to heart disease). Some of those particles are small and dense; some are big and fluffy. The small, dense particles are more dangerous than the big, fluffy ones because the smaller ones can squeeze into the linings of the heart and blood vessels and set up shop there. But now it appears that exercise increases the size of the protein particles that carry both good and bad lipoproteins.Running also keeps your blood pressure lower by keeping your cholesterol levels normal in the body.Running not only prevents you from heart related problems but also improves your immune system, so your body functions more effective and efficient at fighting off germs. Also, while running, your body temperature rises which prevents the growth of bacteria, allowing your body to fight infection more effectively.So, participating in a marathon is really beneficial for your heart.

Last - Minute Marathon Advice

Dr. Rajat Chauhan, Physiotherapist
Registered for a marathon, but haven’t trained enough for it? Don’t sweat.Your plan should be to walk-run-walk the entire distance, and focus on breathing. If you plan to take part but are not sure how to tackle these last few days, some of the points mentioned here can help you make sensible decisions, so that you not only run this Sunday but continue to do so happily for a long time.Walk-run-walkIf you have registered for the Great Delhi Run (6km) but haven’t trained enough for it, please don’t sweat too much. Most of you can cover that distance in around 1 hour. The ADHM is like a big running festival. Go out there to have fun and pick up this good habit for life.For those of you who have run a bit but not the whole 6km during practice, and are not sure if you can run that distance, relax! Your plan should be to walk-run-walk the whole distance from the word go. Start off with a 3- to 5-minute brisk walk as this will help you warm up well and prepare your body better for running. Now run at a comfortable pace that you are used to for 2-3 minutes. Start walking again before you begin to feel breathless. Use your walking to recover from the previous running interval and be prepared for the next running interval.Going all the wayIf you haven’t trained for two-three months and this is your first half marathon (21.097km), you need to be aware that you are low on training. This is not to discourage you. But please don’t do your long runs any more. You should be tapering down and concentrating on staying injury-free.I have pain but this run is too important for meIf you have practised a lot, or for some other reason you desperately need to run, there is a very simple logic. You can run this year’s ADHM, and never again. Or you can be smart about it and rest for now, recover from injury and then get back to running when you are fitter. This way you can run forever.I haven’t run the race distanceIt’s too late now to cover distances that you should have done over the last few weeks, if not months. Usually, two-three months are needed to train for a half marathon. Doing excess distance is the major cause of injuries in the last couple of weeks. If you have decided to run, just go in with a strategy rather than making a stupid mistake that leaves you with a permanent injury.I can’t run non-stop for 21 kmEven though you should have practised this earlier, it’s still not too late to adopt a walk-run-walk strategy, as suggested for the 6km participants. You start this from early on in the run, when you are fresh. Run for 15 minutes and then take a walking break for 2 minutes. This way you will stay fresh for longer. Your times will be better than if you try to run till you can’t run any more. Practise this a couple of times over the next few days.I’m getting out of breath too soon into the runFrom the word go, you need to start focusing on your breathing. If you wait till you feel tired or breathless, it’s already too late to fix anything. Focus on taking long breaths in, hold for 1-2 seconds, and breathe out slowly. This will help you stay fresh for longer.I have painKnee pain is the commonest pain that runners complain of in the last couple of weeks before a race. Both too much and too little training play a major role in these injuries. Sometimes, trying to do too much to cover for too little training earlier can also lead to last-minute injuries.If the pain has been getting worse over the last few days, you definitely need to consult a sports medicine doctor.Eating while runningIf you expect the run to take under 2 hours, it’s not very important, but if you are expecting to take more than 3 hours, you will definitely need to plan for it. Energy bars, jelly bars and sweets work well. But never try anything in the actual race if you haven’t done it during practice. If you haven’t ever eaten while running, please practise over the next few days, even if it’s only for short runs. Take a bite of the energy bar every 4-5km. It will help you last longer than you normally would.My nipples hurt and bleed during long runsThis is a problem faced by runners of both sexes, but is not spoken about enough. It happens because the T-shirt rubs against the skin. Before long runs, generously apply lubricants like a moisturizer or cream over nipples, armpits, the groin area and toes.Wearing a new T-shirt on race dayNever a good idea. The shoes, socks, T-shirts, shorts, etc., that you will use for race day should be ones that you have been using during your practice runs. Even if you have a team or company T-shirt that has just come in the nick of time, and you must wear it, it should only be worn on top of another T-shirt that you are used to.Rajat Chauhan is an ultra marathon runner and a doctor specializing in sports and exercise medicine and musculoskeletal medicine, and founder of Back 2 Fitness. He is also associate editor, British Journal Of Sports Medicine.This article was originally published here

Are You Prepared to Run a Marathon?

Ms. Nisha Singh, Dietitian/Nutritionist
You have been training for months, clocking in countless miles on your shoes, counting each calorie in-take; eating religiously – “Green is God” and drinking all kinds of energy-filling, toxin-freeing juices to get this marathon right. Finally, it’s here.Are you all set to runa marathon? Have you made sure you have done everything, and did it right? Findthese helpful tips to get this run right!Full on Carbo dietStart your carbo diet48 hours before your marathon. Research shows, 22 grams of carbohydrate perhour is best to achieve a performance benefit. This cannot be done in onenight, so start your diet early by consuming carbs loaded foods like:●     Bagels●     Banana●     Yogurt●     Oatmeal●     Orange Juice●     Sports Drink●     Granola Bars●     Baked Potato●     Chocolate Milk●     Rice & BeansWith sufficient Carbsin your body, muscle glycogen stores enough energy for you to run, jog, run,walk, jog, run and finish.Sleep like there’s no tomorrowIf you’re too nervousabout the race, get 8-10 hours’ sleep for 3 nights in a row. With adequate sleep, your body is all ready to endure the upcoming miles.Research shows that,few hours’ sleep loss, is a few miles short. We wouldn’t want that now, do we? Get your pyjamas on, and off to bed.Get your gear onThere’s nothing worsethan standing in the start line and realizing you missed out on your knee beltor some other gear. To avoid this horrendous experience, get your gears inorder the night before. Everything you need would be:●     Music player●     Running shoes●     Banana●     Sipper with waterand/or electrolyte●     Dry fit socks●     Dry fit outfit●     Calf Support belt ifneeded●     Speed tracker●     Sunscreen lotion●     A cap if you’re lookingat a sunny day●     Of course, a good sportsmanshipMake sure you get everything you need and keep it in place the night before.Eat. Run. EatEat your pre-race meal, about 100 grams of carbs and 3 hours beforehand. Nutrition will make it orbreak it for you in the 1st mile. Make sure you don’t fill up just before your run. Try a banana and an electrolyte to keep you going.Jog, Stretch, LungeArrive early at the venue with your gear on. Start your warm ups, so that your body is pre-energized for the long miles to come. These should help you:●     10 sets of sit-ups●     Jogging 200 mts and back●     Bending and stretching your body sideways●     Deep breaths while you exerciseRefill EnergyDuring the run, when you feel like you’re drained, make sure you sip on electrolyte or water, even a banana would do. They help in instantly revitalizing your body with more energy.Try to remember:●     Never use new clothes for a run – friction causes rashes and burns●     Never use a new shoefor a run – worn out shoes moulds to your feet giving you high level ofc omfort.●     Don’t eat 30 min before a race – Food will not be broken down to provide energy, instead makes you feel full.●     Avoid alcohol the night before – it causes dehydration, in turn draining you physically.And finally, don’t run to win; run to enjoy. After all, we are hundreds of people running on the same path for the same cause.

Pain! What Pain?

Dr. Rajat Chauhan, Physiotherapist
Apologies for missing out my blog last week. As it has already become clear to you, running is my life and getting you to move just that little bit extra is my passion. The twin bombing at the Boston marathon just numbed me. It was too personal. I didn’t know how to react, I still don’t know. A marathon is unlike any other sporting event. I know, you would rather call cricket a sport. All fans of marathon or ultra marathon are those who actually run them. Spectators are there to cheer their friends and family, more than for the pure love for running, whereas in all other sports, fans are sitting on the sidelines, clapping away to their heart’s content.Life is like a marathon, actually more like an ultra-marathon, with no idea about how long and how tough it can be. If you are passionate about life and want to truly live it, you can’t be a mere spectator. You’ve just got to be in the thick of things. Like a marathon or an ultra-marathon, life has a tendency to throw all kinds of stuff at you, pain being one. In my opinion, there is an option, but it’s not to stop. The option you have is to carry on with a smile or a grimace, which to others look like a smile. No matter what, no one else is going to fight your battle or take your pain.The pain you suffer is your problem. Harsh, very harsh, but true. Once you realize that, only then will changes take place in the right direction. Since it’s your problem, you need to take a more proactive role in treating pain and managing it. At times, pain is there to stay. But it’s entirely up to you if you have the desire to suffer as well. Below is an example of die-hard lady who decided not to suffer, even though she had enough pain thrown at her.Couple of days ago, I had the privilege of joining a 70-year-old lady while she was out on her daily 6-km walk. She does all her household chores herself and then goes for her walk. Both of her knees got deformed 24 years ago, courtesy severe osteoarthritis. Over the years, she has repeatedly been advised surgery. Of course she has pain, but she decided not to let it affect her life in any way. Right or not, it was her decision to not go for the surgery. She also decided that she would not stop moving. I found it phenomenal.As shown in the video above, when she walks, she might rock from one side to another like a boat in rough waters in the ocean, but she is very content going on about her life.Besides repeatedly advising surgery, the good doctors also advised her to stop going for morning walks. More than the severe knee pains, being told to stop walking sounded like a death sentence to her. That was the one thing that she really loved in her life. She had dedicated her life to taking care of others around her. When she walked, she had an opportunity to unwind completely. That was her time. She paid no heed to the expert advice. She gradually started working on it, walking a minute at a time. Today, her two sons and their wives don’t live with her. At the tender age of 70, she alone takes care of the household.She also gave me examples of her friends who were operated for knee pain. Some did well, some didn’t. One thing was common among all: The surgeons were nowhere to be found once they had operated upon them. Like the superstar mentioned above, unless you take full responsibility of getting back to normal life, no one else would be interested in helping you out. Even with the best of intentions, everyone else can only do so much, and only for a limited time. There will be enough people out there who’ll keep helping themselves, the way it is currently happening in the health care industry. Almost no one is interested in your long-term benefits.Let there be a big shift from the current approach in managing pain where the almighty doctor is the focus. You know your body unlike any doctor out there. You need to listen to it a little bit more carefully. It’s actually not very demanding. It’s always looking to a find a way for you. You just need to work with it. Never fight it.No matter what, I am a big fan of Lance Armstrong, but it’s folks like this lady, who get no sponsorship neither money nor any press coverage, that I am a far bigger fan of.Now what’s your excuse to waste this one life that you are sure about? Get off your posterior and start moving.Keep miling and smiling.Watch video : more:

7 Tips to Prevent Running/ Jogging Injuries

Dr. Kambhampati B S Srinivas, Orthopedist
Running is one of the commonest forms of exercise. It is important to know the safe condition and technique of running to prevent injuries. Injuries may involve your knee joint, lower leg, foot and ankle, pelvis and hip, heat exhaustion and skin. The following 5 tips may be useful to avoid injuries during running.1. Prepare yourself for the run by properly hydrating yourself before the run, running the distance you are used to (you need to train your body well in advance if you plan to run a marathon), knowing the terrain you run (preferably flat), using comfortable attire and shoes (preferably high ankle shoes) to protect your feet. 2.Plan your run and avoid it during very high or very low temperatures/ rains/ night time to prevent falls frostbites and exhaustion. It will be useful to take a bottle of water preferably enriched with electrolytes to re-hydrate yourself during the run especially for long distance runs.3. Your posture and running technique are crucial. If you are in doubt of your technique, discuss with a trainer about the correct technique of running. If you have any alignment problems with your limbs, they can cause problems in the future especially if you are planning long distance runs on a regular basis. Know your limitations and stop when you have reached your limits and don't push yourself too hard.4. Stretching for 5 minutes before the run is important to prevent muscle strains.5. Running with a partner and with a mobile phone is advisable especially if you have medical problems. Always discuss with your doctor whether you are fit for running exercises if you have back/ medical problems. 6.Avoid running in polluted areas/ rush hour traffic roads. Plan your runs in parks/ gardens where one can expect clean air.7. Orthotic shoe inserts may be useful for those with foot deformities like flat feet. If you are likely to hurt your body by running, it's best to accept running is not your thing and try another form of exercise like swimming or cycling.

Why Running Is Good for Women

Dr. Rajat Chauhan, Physiotherapist
Manavi Siddhanti with Dr Rajat ChauhanLATE NIGHTS at work, household chores or lack of motivation-we have all been there. Combine that with aches and pains, obesity, diabetes or even poor heart health and taking out time to run and be consistent with it, sometimes doesn't even make it to our bucket list. But with multiplying lifestyle diseases in India, it's about time we bring a little change to our lives and start running. In a bid to stay healthy and in shape, Prevention and Rajat Chauhan, ultramarathoner, Sports-Exercise Medicine and Musculo-Skeletal Medicine physician, MBBS, MSc Sports-Exercise medicine, have come together this year to train Prevention readers for Airtel Delhi Half Marathon, 2013. While they start their training, here's the lowdown on what you can do. And if you're already thinking of an excuse, we've busted them.Excuse 1: Your joints hurt and you might think you'll wear them out by running. On the contrary, a study conducted at University of California found that sports such as running and walking strengthen your hips and knees by depositing more cartilage in these areas.Excuse 2: You are diabetic and worried about a sudden drop in blood sugar by exercising. If you're diabetic, increased physical activity and exercises are mandatory for you. It increases the rate of glucose in the blood to be taken up by muscle cells, effectively lowering your blood glucose. It also improves insulin sensitivity. In fact, latest guides recommend 60 minutes of dedicated exercise time daily, along with additional physical activity (daily chores).Excuse 3: You are comfortable with your sedentary lifestyle. Hear this: after heart disease and cancer, a sedentary lifestyle is the biggest cause of death amongst Americans. Lack of physical activityexacerbates 35 known conditions including breast cancer, colon cancer, congestive heart failure, depression, heart attack, hypertension, obesity and osteoporosis. In fact, Prof Frank Booth from the University of Missouri has coined a term for this SeDS or sedentary death syndromeExcuse 4: You're overweight or obese, which makes running difficult. But not exercising or running, means carrying extra weight which causes wear and tear of the joints and puts pressure on your hips, back and kidneys. A Gallup Organization survey of over 1 million Americans found obesity was associated with a greater risk of experiencing daily pain. To break this vicious cycle, train with a professional.Excuse 5: You've never run before. Unlike swimming, karate, martial arts or cycling for that matter, running is not a skill that needs to be learnt. Start out with walking, progress to brisk walking and then running. All you need is a good pair of shoes and the zest to run. Remember, it doesn't matter how fast you go, as long as you keep going.Step Smart To Slim FasterWant to boost your burn? Perfect your form because using proper alignment helps you walk faster. Here are some simple tips to follow.1 Keep your gaze focussed directly ahead, not down at your feet. 2 Stand tall, head straight and chin up; avoid leaning forward. 3 Roll your shoulders back and down, not scrunched up by your ears. 4 Make a relaxed fist, as though cupping a fragile potato chip. 5 Tighten your abs, pulling belly button toward spine. 6 Bend your arms; naturally swing them forward and back without crossing the center of your body. 7 With each step, land on your mid-foot and push off with your toes.The Bare MinimumYou'd be training every day, so… Get comfortable fitness wear. Look for sweatproof, breathable fabrics, they are available easily. Do some research and try out different pairs of running shoes before buying one. Look for a pair that provides forefoot flexibility, cushioning, proper heel support and is lightweight. Keep a sipper with you in times of training to be well hydrated before, during and after a run.4 Try an online app to help you track speed, distance and timing. Try ITune's Half Marathon: 21 K runner training and Nike Training Club.Moves To Help You Walk FasterPower up your walking muscles and tone trouble spots with these super simple exercises. Do 2 or 3 sets.SQUAT Stand with feet hip-width apart, holding 1 dumb-bell in each hand. Bend knees slowly and lower body into a squat, keeping knees behind toes. Come up slow as well. Repeat for 30 to 60 seconds.MODIFIED PLANK Start with belly on mat, elbows under shoulders. Tightening abs, lift torso off floor, supporting weight on forearms and knees. Hold for 30 to 60 seconds.KNEE PUSH-UP Start with knees bent, palms under shoulders, head in line with hips. Slowly lower body till almost touching floor; then slowly push back up. Repeat for 30 to 60 seconds.Nutrition and HydrationTo improve endurance and stamina, aim for 7 to 9 servings of veggies and fruits, 3 servings of low-fat dairy (milk/curd/paneer), 2 to 3 servings pulses or chicken, fish, lean meat with a handful of nuts every day. Consume salt in moderation and sugar as per calorie requirements.1. Cut down on carbs that form your regular diet like bread, roti, rice, potatoes. Professor Timothy Noakes, sports physiologist and medical director for Comrades Ultra marathon had popularised carb-loading in his book, Lore Of Running. In his new book, Challenging Beliefs: Memoirs of a Career, openly apologises to the running community for the information he shared about carbohydrates. The gist: an unrestricted intake of especially refined and hence addictive, carbohydrates fuels an overconsumption of calories. Instead of high-carb diets, an increase in protein combined with low carbs help cut hunger pangs down.2. It's important to hydrate before, during and after a session. Have about half a litre before you start running, keep sipping during the run and have 1 litre or more after the run. Avoid aerated or caffeinated drinks during the run since they can hinder your performance. The day you train, it is very important to consume a protein drink like soya milk within half an hour of exercise. While training, take care of your water consumption. Rather than plain water, have an electrolyte drink instead.3. Indulge in protein-rich foods, espcially for strength training and to avoid muscle loss. Non-vegetarians can have chicken, fish, eggs; vegetarians should load up on cottage cheese, lentils and tofu.4. Fish oil, Omega 3, calcium and vitamin supplements may help boost your performance, but check with your GP before popping these.5. The day before the big day, focus on having an early dinner which is high on carbs and is rich in fats. Go on, conquer!

The Do’s and Don’ts of Cross-Training for Runners

Dr. Vishwas Virmani, Physiotherapist
As a coach, one of my jobs is to create a balanced training program that allows my runners to meet their running goals, while still being able to meet their professional and personal goals. Part of this balance is knowing exactly how much cross-training to do and when to do it. Cross-training is probably one of the subjects I get asked about the most.In the age of ClassPass and the rise of the fitness class studio trend, it’s difficult to figure out how classes and cross-training work in with a marathon or half marathon training program. If your goal is related to running, you need to stay focused on the running portion of your program and not get too caught up in taking fitness classes.I know this sounds simple and to many of you may be a no-brainer, but you’d be surprised how many people have come to me for help during the middle of marathon training who don’t realize their cross-training activities are why they are struggling so much with their runs. Too much or too little cross-training can prevent you from reaching your goals.Before we get any further, let’s discuss what counts as cross-training: Any physical activity or workout that is not running is cross-training. Yoga, spinning, strength training, barre classes, swimming and high-intensity interval training are all examples of cross-training workouts. Simple, right? What isn’t so simple is figuring out how to work these into your marathon training schedule.Follow these rules to get the most out of your cross training.Do—Complete 1 – 3 cross-training workouts per week.Choose an activity that allows your body to move differently than you do while running.Primarily strength training based workouts.Make it an activity you enjoy.Activities that are mostly low-impact.Movements that focus on your running weaknesses (i.e. include single leg deadlifts in your routine to strengthen glutes so you avoid injury and run stronger).Cross-train more often during the off-season.Don’t—Continue to do workouts that leave you so sore that you have to skip running workouts.Prioritize cross-training over running.Do sports that involve lots of running (i.e. soccer).Avoid plyometrics.Jump into a new form of exercise too quickly without giving your body time to adapt.Increase cross-training activities during the taper.

How to Fuel Your Workout

Ms. Swati Kapoor, Dietitian/Nutritionist
If you are doing a moderate workout of 30-50 minutes then fueling your body before workout is not required. The energy required for the workout session is enough from our daily consumption of meals. Fueling before workouts also depends whats your objective is , whether it is  losing weight, building muscles, toning up etc. Only if you are working out for a very long period like marathons then extra energy is required. Regular workouts do not require additional energy.To increase efficiency in the body it is important to keep the fluid levels balanced. Dehydration and less fluid leads to cramping and decreased release of energy for the body slowing down the metabolism. Water is sufficient to keep you hydrated during your regular gym workouts. Energy drinks and bars are required for marathon trainers or bicyclers where they train for hours. Eating high carbohydrate food or drinks before or during the workout only adds to the calories.Timing the meal is important as if you overload yourself then you would feel sluggish, vomiting, feel heavy to actively move around etc. If you haven't eaten for much time before a strenuous workout then you will feel fatigued and have a heavy head and not feel comfortable and concentrated. Plan your meals atleast two hours before the workout for effective results.Diet: Choose carbohydrates before a meal as they are more important for providing energy for the workout and maintaining the glycogen levels. Choose complex carbohydrates which quickly breakdown for energy and eat less of fibre before a workout.Fuel your self rightly and don't experiment on yourself. Eat protein rich food post workout for muscle recovery and growth of muscles. Push yourself and reach higher fitness levels. Keep the water levels recovering and become all the more resistant.

4 Ways to Strengthen Your Knee

Dr. Hrushikesh R.Saraf, Orthopedist
Knee joint is most complex joint: Four ligaments, two menisci, cartilage & patella (knee cap) adds to complexity of knee joint. As we know prevention is better than cure, protection and strengthening of knee joint is important.Strengthening of muscles around knee joint by static and weight training exercise is of prime importance amongst all. Daily 15 to 20 min knee exercise with stretching of hamstrings and quadriceps is recommended for increased blood supply to knee joint. That not only provides nutrition to cartilage but also wash out the P factor responsible for inflammation and pain. Activities like jogging, skipping, swimming, and cycling are recommended for knee joint. They not only increase the strength of knee joint but increases the flexibility of joint . Diet has definite role and calcium rich diet along with vitamin D3 is good for muscles and bone. One fruit a day, proteins like egg proteins , soybean and pulses must be important part of daily food intake. Protection of knee joint mainly by those who are in sport activity. Trekking, marathon running, contact sports like football are prone for knee joint injury. Using proper shoes, knee braces, ice pack after sports /marathon, and proper relaxation for muscles by stretching is required.Stitch in time saves nine, so, whenever there is injury to knee joint, consultation with orthopedic surgeon, Xray to rule out fracture ,medicines and rest or physiotherapy whatever is appropriate must be followed religiously.