Synovial Fluid: why your knee hurts

Your knees contain a remarkable fluid called synovial fluid. It acts like oil in an engine to lubricate your joints. It also delivers nutrients to the cartilage and removes waste.

If you have knee pain, listen in.

As we age, this fluid declines. Sometimes, it becomes thinner. Sometimes, it becomes inflamed. Either way, your knees hurt.

But why does this happen?

Aging is one cause. As you get older, your body produces less synovial fluid. But it’s not just aging.

If you don’t move enough, your joints become stiff. If you are overweight, it adds to the problem.

Inflammation also damages the joint. If your body is chronically inflamed, the synovial membrane becomes irritated.

It produces poor quality fluid. Your cartilage wear out. Bone rubs on bone. You feel pain. You walk less. A vicious cycle begins.

So what can you do?

Movement is medicine. The more you move, the more synovial fluid gets produced. But it must be the right movement. Swimming. Cycling. Walking. Slowly at first if you are not used to it or your knee hurts. Build it up.

All low impact. No fancy stuff that drives your body over the edge that you see on social media.

Weight loss is essential. Every kilo you lose reduces stress on your knees by four. Losing just five kilos can make a difference.

You can also eat foods rich in omega-3 and hyaluronic acid. Flaxseed, chia, and seaweed help.

Drink enough water. Your joint fluid is mostly water.

Finally, don’t forget strength. The stronger your thigh and calf muscles, the more they protect the knee. Think of them like the scaffolding protecting a building from falling. In much the same way your muscles take the load away from your knee.

Your knees can last you a lifetime with care.

Reach out to me on twitter @rbawri Instagram @riteshbawriofficial and YouTube at www.youtube.com/breatheagain

PS: Apologies for the disruption in the daily insight. We had technical difficulties. Thank you for reaching out and enquiring.