Food and NutritionFoods to be taken
- Add plenty of fruits and vegetables, which are high in antioxidants, to your diet to heal a cartilage injury.
- Make vitamin C-containing foods a part of your cartilage repair diet. This vitamin is a helpful nutrient for repairing all connective tissues due to its role in the production of collagen, an important protein that forms the structural basis for tendons and ligaments.
- High-quality protein sources, such as salmon and lean meats, provide protein for tissue repair of bones, tendons, cartilages and ligaments
- Zinc and protein – Copper is a nutrient mineral that helps protect ligaments and also contributes to the oxygen-carrying molecules haemoglobin in the blood and myoglobin in the muscles. Food sources of zinc include beef, pork, lamb and dark parts of poultry. Zinc is also found in nuts, whole grains and legumes. Copper is found in shellfish, whole grains, beans, nuts, potatoes, and organ meats, dark leafy greens, dried fruits such as prunes, cocoa and black pepper.
- Fried and processed foods
- Limit salt and sugar intake
- Alcohol and tobacco
Yoga and ExerciseStretching and strengthening exercises
Veerasana – Hero pose helps in relieving IDK symptoms
- Take rest
- Ice pack and compress of knee
- Knee braces
- Keep knee elevated
- Life style modification