How to Take Care of Your Knees This Festive Season

Date : 19th Sept 2024 | Posted By Admin

Like every year, the festive season has just started. You, me, and each of us love to enjoy ourselves during festive seasons and often, these festivals leave their mark on us (double meaning intended 😉).

As an Indian, I believe we should enjoy each festival to the fullest. But as an orthopedic surgeon, I’ve noticed an increase in knee pain cases right after the festive season. People come to me after celebrations, complaining about aches and discomfort that could have easily been avoided.

So, in this blog, I’ll share some expert advice to help you protect your knees during the festive season. After all, taking care of your knees means you can enjoy the celebrations without any painful reminders the next day.

Why Do We Need to Be Extra Careful During Festivals?

You might wonder, “Why focus on knee care during festivals?” It’s simple! During these times, we tend to overdo things—whether it’s walking, standing, sitting cross leg, dancing or indulging in feasts. All of this adds extra strain on our bodies, particularly our knees.

During the festive season, you might find yourself dealing with some common knee issues due to all the extra activity and indulgence. You could experience things like patellar tendinitis from too much dancing, meniscus tears from sudden twists, or ligament strains from high-impact moves.

If you’re already dealing with knee arthritis, the extra activity can make it flare up. Taking care of your knees can help you enjoy the festivities without any unwanted pain!

Let's understand the common factors that can cause knee pain during the festive season and ways to prevent it.

1. Increased Physical Activity

Festivals to Watch Out For:
Navratri: Garba and dandiya nights are major highlights, filled with high-energy dancing and long hours on your feet. While it’s a lot of fun, it also puts your knees under a lot of strain, especially with all the twisting, hopping, and fast footwork involved.

How to Take Care:

  • Warm up your muscles before hitting the dance floor. A few simple stretches will help prevent sudden strains.
  • Pace yourself while dancing and take breaks. Don’t push your knees too hard; moderation is key.
  • If you’ve had knee issues in the past, consider wearing supportive footwear or a knee brace for extra support. Prevention is better than cure, after all!

2. Weight Gain

Festivals to Watch Out For:
Ganpati Festival & Diwali: These festivals have grand feasts, sweets, and indulgent foods. It’s almost impossible to resist! But even a slight increase in weight during this time can put extra stress on your knees.

How to Take Care:

  • While diving into festive treats is tempting, balance your indulgences with healthier choices and portion control.
  • Stay active with light exercises like walking or yoga to keep weight gain under control, which will reduce pressure on your knees.
  • Even small changes in your diet can make a big difference. Your knees will thank you for it later!

3. Injuries from Dancing

Genesh Festival, Navratri and Sangeet Nights: Whether it’s a wedding sangeet or Garba, the excitement of dancing can sometimes lead to knee injuries, especially if you’re making quick turns or sudden movements. Twisting or pivoting can strain your ligaments, leading to sharp knee pain.

How to Take Care:

  • Practice moderation while dancing, and listen to your body. If you feel soreness in your knees, it’s time to slow down.
  • Focus on low-impact movements to reduce the strain on your joints.
  • If you feel pain, stop immediately and rest. Apply ice and consider wearing a compression bandage to support your knee.

3. Injuries from Dancing

Genesh Festival, Navratri and Sangeet Nights: Whether it’s a wedding sangeet or Garba, the excitement of dancing can sometimes lead to knee injuries, especially if you’re making quick turns or sudden movements. Twisting or pivoting can strain your ligaments, leading to sharp knee pain.

How to Take Care:

  • Practice moderation while dancing, and listen to your body. If you feel soreness in your knees, it’s time to slow down.
  • Focus on low-impact movements to reduce the strain on your joints.
  • If you feel pain, stop immediately and rest. Apply ice and consider wearing a compression bandage to support your knee.

4. Long Hours of Sitting or Squatting

Diwali & Puja Ceremonies: During festivals like Diwali, long rituals often involve sitting cross-legged or squatting for hours. This can compress your knee joints, leading to stiffness and discomfort, especially for people with pre-existing knee conditions.

How to Take Care:

  • Take short breaks during long ceremonies to stand up, stretch, and move around.
  • Sit on the small wooden platform (Paat) or stool for pujas instead of sitting on the floor especially if you are already suffering from arthritis of the knee.
  • Use a knee cap to support your knees, and avoid sitting in positions that cause discomfort.
  • A few simple stretches after the event can go a long way in keeping your knees flexible and pain-free.

5. Improper Footwear

Weddings and Eid: These are occasions where we love to dress up in our finest outfits, which often means fashionable but unsupportive footwear like high heels or flat sandals. Unfortunately, these can throw off your posture and put extra pressure on your knees.

How to Take Care:

  • Opt for shoes with good arch support and cushioning, especially if you’re going to be on your feet for long hours.
  • If you can’t resist heels, limit their use and carry a pair of comfortable flats for when your knees need a break. This will relieve pressure on your knees.

6. Neglecting Exercise Routine

Holiday Season (Diwali, Christmas, New Year): The holiday spirit often makes us skip our regular exercise routines. While it’s okay to relax, a complete break from exercise can weaken the muscles that support your knees, making them more vulnerable to pain when you resume activity.

How to Take Care:

  • Even during the festive season, try to maintain a light exercise routine like walking or stretching.
  • Strengthen the muscles around your knees with simple exercises like squats or leg raises, which help provide better joint support.
  • If you can’t find time for your usual workout, opt for low-impact exercises like swimming or cycling, which are gentle on the knees but keep them strong.

Final Thoughts: Enjoy Festivities Without the Pain

As an orthopedic surgeon with years of experience, I’ve seen firsthand how knee pain can affect people after the festive season. But by taking a few preventive steps, you can avoid those aches and enjoy the celebrations pain-free! Whether it’s dancing during Navratri, feasting during Ganpati and Diwali or dressing up for Eid, remember to care for your knees. After all, they support you through every celebration—so it’s only fair to give them the support they deserve!