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New to gym workouts? Follow these 3 tips to prevent knee injury

Exercising incorrectly and in the wrong postures causes abnormal loading of the knee cartilage and leads to pain.

Dr Akshat Chadha tells you to avoid these common mistakes which lead to knee pain.

Written by Bhavyajyoti Chilukoti |Updated : June 30, 2016 11:03 AM IST

Read this in HINDI

If you are a beginner at the gym and trying to figure out what exercise you should do first, then set your goal first. Whether it is for weight loss or to lead a healthy lifestyle or get fit with flat abs and toned body or to deal with illness,make a plan before getting started. If you are preparing for any big events like a marathon, then get professional help to get it right. Here are some dos and don ts for people running the marathon. This is because, be it power yoga or working out on a treadmill, the knees have to bear the brunt of working out, More often than not, especially during the initial days of joining the gym, the negative pressure on the knees leads to knee pain. And this is the reason why most people tend to stop going to the gym after a week, says Dr Akshat Chadha, Hope and Care clinic, Navi Mumbai.

Tips to avoid knee pain

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1. Start slow Yes, the most important tip to bear in mind is to go slow till you get the hang of it. And the same rule applies while trying a new gym equipment or exercise. Unlike people taking it steadily, individuals who start big, face problems like knee pain as the body fails to adjust to the various changes taking place thereby exerting pressure on the joints and legs. If you are planning to work out on a treadmill, lower the speed (you can start at 5 and then go to 8) and then check your speed or make it inclined.

2. Do it right Most people stop going to the gym after the initial days as their legs start hurting thinking that exercising is the cause of all pains and aches. However, it is not exercising but doing it the wrong is the root cause of knee pain is not known by many. If you are doing a particular exercise for the first time, take professional help but do not do it wrong. If you already suffer from knee pain, then read about exercises you can do and which to avoid.

3. Do a proper warm-up Most of us are so kicked about exercising that we start with the workout without even stretching or doing warm-ups, which is the key reason for knee pain. Also, to avoid knee pain, make sure you stretch your lower body, which is often ignored, unlike the upper body. You can even do basic yoga asanas as a stretching routine.

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