10 Tips to Strengthen Your Knees and Keep Them Healthy
It is of vital significance to keep your knees healthy and strong since they are the largest joints in the body that perform essential function such as providing support, flexibility and stability of the legs and help us to walk, jump, stand, turn around, and crouch.
Even though, elderly people are more likely to experience problems with knees, young people are no exception as well.
Sedentary lifestyle, excess sodium intake, osteoarthritis in the knee, alcohol and smoking are the factors that can be the reason for weak knees like strain or injury.
Here are 10 tips to strengthen your knees and prevent knee pain:
Increase the intake of anti-inflammatory foods into your diet inflammatory such as turmeric, walnuts, ginger, spinach, avocados, blueberries, sweet potatoes, tart cherries, olive oil, and salmon and avoid inflammatory foods as white rice, white flour products, foods which are high in saturated fats, sugary foods, and soda to reduce the inflammation causing the pain and weakness of knees.
Swimming 30 minutes a day can significantly reduce your knee pain and arthritis, the stiffness of the knees, strengthens the bones and the muscles of the knee joints.because it is an overall fitness.
Exercises such as knee bends, step-ups, hamstring stretches with thigh contraction, lunges, straight-leg raises, squats with a Swiss ball, and single-leg squats are very beneficial when it comes to sstrengthening the knee bones and aligning the joints. Do these exercises 30 minutes a day, 4-5 times weekly.
People, who have weak knees or those who suffer from knee pain as a result of rheumatoid arthritis or osteoporosis, usually have extremely low magnesium levels.
Therefore, Epsom salt is highly recommended due to its rich magnesium content, which helps in supporting the calcium absorption, providing a proper muscle function, and reducing the inflammation around the knee joints.
Take 2 tablespoons of Epsom salt and dissolve in a half a cup of water. Soak a washcloth in the solution and apply in on your knees. Leave it to stand for 15-20 minutes. Wash it off with warm water. Do this treatment two times a week. You can also add a cup of Epsom salt in your bath, and soak in it for 20 minutes. Do this treatment twice a week.
It is highly recommendable to increase the vitamin C-rich foods like spinach, berries, lemon, broccoli, papaya, bell peppers, strawberries, Brussels sprouts, oranges, cauliflower, and kiwi, since Vitamin C stimulates the collagen formation, helps the proper bones development, synthesis of collagen, and quality of bone matrix, it improves the bone mass density and reduces the risk of fractures. Also, you can take it as supplements such as chewable tablets or capsules.
Vitamin D deficiency increases the risk of minimal trauma fractures and bone loss, and also disables the body’s ability to absorb enough calcium. Vitamin D ican significantly improve the condition on joints and strengthen your bones health.
Sun exposure stimulates the body’s ability of vitamin D production. Spend at least 15 minutes a day in the sun.
Vitamin D can be found in fish, fortified cereals, egg yolks, cod liver oil, and dairy products. Also, you can take some supplements recommended by your doctor. Consult with your doctor to prescribe you some vitamin D supplements.
Calcium deficiency can cause weakening and thinning of bones, which can lead to osteoporosis. Calcium is essential for the health of the bones. Increase the consumption of calcium-rich foods such as cheese, milk, dark leafy greens, almonds, edamame, blackstrap molasses, fortified orange juice, sardines, and calcium-fortified cereals.
Because our body cannot produce calcium in natural way, we need to take supplements and dietary sources in order to supply it, preferably those with vitamin D, because it helps the absorption of calcium. Consult your doctor so you can get the proper dose.
Massage is extremely effective treatment when it comes to reducing knee pain and strengthening the knee area. Do it regularly so you can improve circulation.
Massage your knees using coconut, mustard, or olive oil and perform firm but gentle movements (clockwise and counter-clockwise) for 10-15 minutes. If you feel that there is a need, you can massage your knees two times a day if it is needed. You should f you suffer from a chronic knee pain consult a massage therapist.
Fish oil contains docosahexaenoic acid (DHA), eicosapentaenoic acid (EPA), omega-3 fatty acids, which is essential for enhancing the bone density and strengthening the knee joints. It reduces the stiffness and joint pain thanks to its strong anti-inflammatory properties.
The excess body weight is the cause of weaken joints, since it takes much more pressure on the knees and the joints need to perform much more work. Obesity increases the risk of hip and knee replacement. Loosing extra pounds is very helpful in enhancing the strength and stability of the knees.
- Stop drinking and smoking
- Avoid wearing high-heeled shoes
- Make sure you don’t sit or stand for a long time
- Increase your fluids intake to soften the cartilage
- Yoga poses relieve the knee pain
- Reduce the intake of salt, because it contributes to calcium loss
- Walking and cycling can significantly strengthen the knees
- Avoid activities that involve sudden movements, stopping, jumping, twisting
- Avoid activities which increase the knee pain