Bipasha Basu battled knee pain while shooting for an item number for Aa Dekhen Zara. iTALK tells you how to protect your knees if you plan to hit the staircase for a recession-proof workoutu00a0

Knee replacement surgery is one of the most common procedures performed on middle-aged and senior Indians, and the reason, experts believe is that we are not paying attention to our knees when young.

Actress Bipasha Basu experienced knee pain while shooting for an item song in upcoming film, Aa Dekhen Zara. She had injured her knee a few days before shooting the item number. Though, she had been advised complete rest by her physiotherapist, Bipasha chose to continue working, visiting her physiotherapist whenever she found the time.

Knees happen to be the largest and most complicated joint in the body, and support your entire body weight.

No wonder then that they are most vulnerable to acute injury and Osteoarthritis. With most urban professionals working at desk jobs, sedentary lifestyle and weight gain are major culprits. Being a fitness freak and over-exercising can prove counter-productive too.

Prevention better than cure
Dr Ameet Pispati, Consultant Orthopedic Surgeon at Jaslok and Bhatia Hospitals, says if the young take care of their knees, they are able to avoid wear and tear, that could demand procedures as serious as a knee replacement.u00a0

"It is imperative that you keep your weight under control. Even a 5-7 kg overload can damage your knees and lead to Knee Arthritis." Individuals above 35 should avoid running on treadmills since the impact on the knee is higher, than if you were to run on soft ground. The treadmill is more suited for brisk walking than running," says Dr Pispati. It would help if women avoided wearing high heels on a daily basis, since it makes the weight of the body shift to the front of the foot, which can wear out the joint behind the knee cap.

How you can protect yourself
Simple stretches and warm-ups before you start exercising, canu00a0 help prevent knee muscle damage. Dr Harshada Rajadhyaksha, Orthopaedic Physiotherapist, says wearing shoes with good insoles is a must. If you are flat-footed, ensure that the arch of your foot is cushioned well.u00a0 Practice yoga and stretching since they exercise all the muscles, keeping them flexible. "A sedentary lifestyle (desk jobs) allows the hamstrings to stretch since your legs are constantly bent; this can lead to back and knee pain," she states. Those with weak knees should stick to swimming and cycling rather than jogging or climbing stairs.