In the coming decade, India is poised to confront a significant healthcare challenge with knee arthritis predicted to become the fourth leading cause of physical disability. Navigating this predicament is daunting due to the existing shortfall in healthcare infrastructure and a limited number of orthopaedic specialists.
Rapid Increase in Knee Arthritis:
A primary factor in this surge is the doubling of life expectancy since India’s Independence, resulting in a substantial ageing population grappling with knee deterioration. Currently, over 150 million Indians are afflicted with knee issues, of whom approximately 40 million are in urgent need of total knee replacements. This presents a substantial health and societal burden. In comparison, China reports knee problems in 65 million people, significantly lower than India. Alarmingly, the prevalence of knee arthritis in Indians is estimated to be up to 15 times greater than in Western countries, attributed partly to genetic factors and a lifestyle that puts excessive strain on knee joints.
Nature and Demographics of Arthritis in India:
The predominant form of arthritis in India is age-related degenerative arthritis, characterized by the wearing away of joint cartilage. While Indian women tend to experience knee issues around the age of 50, Indian men typically face these problems a decade later. Factors such as obesity and poor nutrition, particularly prevalent among Indian women, contribute to this early onset. A staggering 90% of Indian women are deficient in Vitamin D, crucial for bone metabolism, impacting knee health.
Lifestyle Impact on Knee Health:
Traditional Indian lifestyles, including habits like squatting, sitting cross-legged, using Indian-style toilets, and inappropriate footwear, exacerbate knee joint stress.
Contrast with Western Patterns:
Unlike the West, where hip arthritis is more common, in India, knee arthritis is predominant. The country performs approximately 100 knee replacements for every hip replacement, reflecting the low incidence of hip arthritis.
Identifying and Treating Arthritis:
Early symptoms include joint pain, stiffness, and noise during movement, escalating to difficulty in movement and potential deformities in advanced stages. Initial treatment options include safe analgesics, intra-articular injections, and physiotherapy, while advanced cases often require total knee replacement.
Prevention Strategies:
To mitigate the risk of arthritis, it is recommended to avoid prolonged squatting, sitting cross-legged, using Indian toilets, and standing for extended periods. Exercises like static quadriceps, cycling, and swimming are beneficial for early-stage knee arthritis. Diet should be rich in protein, calcium, and antioxidants from dairy products, fruits, and vegetables. Adequate sunlight exposure is essential to prevent Vitamin D deficiency.
The situation calls for heightened awareness and proactive measures to address this escalating health issue effectively.
Knee arthritis is becoming increasingly prevalent in India, posing significant health challenges. To help prevent or manage this condition, regular exercise is crucial. Here are some recommended exercises specifically aimed at preventing knee arthritis:
- Walking: A low-impact exercise that helps maintain joint mobility and strengthen the muscles around the knees.
- Swimming and Water Aerobics: These activities reduce stress on the knee joints while providing resistance to strengthen muscles.
- Cycling: Either stationary or outdoor cycling can improve knee flexibility and muscular strength without exerting excessive pressure on the joints.
- Leg Raises (Sitting or Lying Down): Helps to strengthen the quadriceps muscles, providing better support for the knees.
- Step-Ups: Using a low step or platform, this exercise improves stability and strengthens the muscles around the knee.
- Yoga: Gentle yoga poses can increase flexibility and strength while also reducing stress, which is beneficial for joint health.
- Tai Chi: This gentle martial art focuses on slow, deliberate movements and balance, improving muscle strength and joint flexibility.
- Chair Squats: Ideal for strengthening the quadriceps, hamstrings, and gluteal muscles, which support the knee joint.
- Knee Extensions: Can be done with or without weights, these help in strengthening the quadriceps.
- Wall Squats: Strengthens the legs and glutes while putting minimal stress on the knees.
It’s important to start these exercises gently and gradually increase intensity. For those already experiencing knee pain, it’s advisable to consult with a healthcare professional before starting any new exercise regimen. Regular physical activity, combined with a healthy diet and weight management, can significantly reduce the risk of developing knee arthritis.
