We frequently hear the word ‘grease’ in the context of knees. What is ‘grease’? Let us see. Your joints are designed in a way to allow you to bend, turn, and twist easily within specific limits.
The ends of bones are cushioned by cartilage that also helps spread the pressure your joints have to bear during regular movement on a daily basis. For lubrication, there is a capsule containing a thick gel-like substance (synovial fluid) that allows smooth, pain-free movement and prevents cartilage damage. This thick gel-like substance or synovial fluid is what we refer to as ‘grease’ in common language.
With age, injury, or arthritis, the production and quality of synovial fluid may get compromised. This leads to stiffness, discomfort or pain, and reduced mobility. Here, we discuss some natural and medical ways to enhance lubrication or grease – to keep your knees moving smoothly.
1. Stay Hydrated
Water is essential for the production of ‘grease’. Dehydration affects joint lubrication and can lead to stiffness. We advise you to drink at least 2 litres or 8–10 glasses of water a day to support the production of synovial fluid and your overall joint health.
2. Eat Omega-3 Rich Foods
Omega-3 fatty acids are recommended for their anti-inflammatory properties. Consume food items containing Omega-3 fatty acids to reduce joint inflammation and improve the quality of joint fluid. These fatty acids are found in flaxseeds, chia seeds, pistachios, walnuts, and oily fish (like salmon and mackerel). They act like natural lubricants and can help reduce knee stiffness over time.
3. Include Healthy Fats & Anti-inflammatory Food Items
Avocados, olive oil, and nuts are good sources of healthy fats that support the production of natural joint lubricants and reduce inflammation. Consume more of whole grains, fruits, green leafy vegetables, turmeric, ginger, and lean proteins to reduce inflammation. You can improve natural lubrication and support knee health by taking care of overall inflammation in your body.
4. Exercise Regularly
Regular exercise that includes stretching can be a boon for joints. Go for low-impact exercises that do not put much stress on your knees to help open blocked blood vessels and arteries by improving blood circulation. This also helps nourish the cartilage and surrounding tissues. Stretching helps get rid of stiffness and improves flexibility. All these factors enhance joint health. Examples of such exercises include walking, swimming, cycling, and yoga.
5. Take Joint-Friendly Supplements
Glucosamine and Chondroitin are natural compounds found in cartilage that help rebuild joint tissue and improve lubrication. You can take supplements that contain these compounds. Some clinical studies suggest that these supplements may help alleviate knee pain and enhance movement in your knees, especially if you have osteoarthritis. Collagen is another supplement that supports cartilage health and improves cushioning in your joint. However, it is desirable to take these supplements with your doctor’s advice.
6. Take Hyaluronic Acid
If you have osteoarthritis or severe pain in your knees, hyaluronic acid may give you significant relief. Available in supplement or injection form, it directly improves synovial fluid quality. Healthcare providers typically recommend this method when other treatments and home remedies do not yield any result. Hyaluronic acid works by acting as a lubricant for the knee. It is important to mention here that this treatment gives only temporary relief.
7. Regulate Your Weight
Excess weight puts extra stress on the knee joints, speeding up joint degeneration and reducing lubrication. Every kilogram you lose will mean about four kilograms less pressure on your knees. Hence, maintaining a healthy weight reduces pressure on the knees and helps preserve joint health.
8. Avoid Joint Overuse
Your joints require gentle care. Repetitive stress, overtraining, or heavy lifting can strain your knee joint and damage cartilage. Give your knees rest when needed, especially if you engage in high-impact activities. Be mindful to listen to your body. We need to learn how to keep moving while never pushing past knee pain.
9. Bathe in Warm Water
Warm water eases pressure on joints and muscles. A nice bath in warm water can work wonders for relieving joint pain in your knees. You can also try adding Epsom salts to your warm bathing water. Immerse the affected area in the water and massage it to improve blood flow.
10. Get Adequate Rest
Rest is essential to maintaining good health. Giving your joints enough rest helps maintain their health. Make sure you get a sleep of around eight hours every night. Even during the day, you can take short breaks to relax and reduce stress on your joints. Additionally, after your workout sessions, proper rest will take care of muscle fatigue.
The Bottom Line
While the body naturally produces joint lubrication or ‘grease’ as we call it, specific lifestyle changes can support and enhance this process – to delay joint degeneration. A balanced diet, hydration, regular movement, weight control, and right supplements can significantly stimulate the production of the “grease” in your knees, helping you stay mobile, active, and pain-free as you age.
Tired of joint pain? Get help at Sohana Hospital
Sohana Hospital, Mohali, is one such health care centre where you can discuss your problem with a highly expert knee doctor in Chandigarh. With the most advanced diagnostic and treatment facilities under one roof, you are sure to get the right guidance and care for your aching knee.
Get your problem treated well in time and maintain your mobility for life.
