10 Tips to Strengthen Your Knees and Keep Them Healthy
The knees are an essential part of our body. They are responsible for the support, flexibility, and stability of the legs and they help us to walk, jump, stand, turn around, and crouch.
The proper care of them is of great importance if we do not want to get serious issues.
As we age, knees get weaker, and mostly, elderly people are the ones who experience problems with them. But, however, any person can experience knees problems, regardless of their age.
There are many factors which can be the cause for weak knees such as knee strain or injury, sedentary lifestyle, excess sodium intake, osteoarthritis in the knee, alcohol, and smoking.
The health lifestyle and dietary changes are natural ways which can help you to treat weak knees or pain in the knees.
We present you 10 ways which can help you to strengthen the knees, and prevent knee pain:
1. Anti-inflammatory Foods
Inflammation can be the cause of pain and weakness of knees. It is very important to include in your diet foods which are anti-inflammatory such as turmeric, walnuts, ginger, spinach, avocados, blueberries, sweet potatoes, tart cherries, olive oil, and salmon.
Make sure to avoid inflammatory foods as white rice, white flour products, foods which are high in saturated fats, sugary foods, and soda.
Swimming can be very effective in treating knee pain and arthritis because it is an overall fitness. It will reduce the stiffness of the knees, strengthens the bones and the muscles of the knee joints.
You need to swim 30 minutes a day. Butterfly stroke, backstroke, and front crawl are the most effective swimming strokes. Make sure to avoid breaststroke because it applies pressure on the knees joints.
Exercises strengthen the knee bones and align the joints. The muscles surrounding the knee will be strengthened, which will improve their condition.
Knee bends, step-ups, hamstring stretches with thigh contraction, lunges, straight-leg raises, squats with a Swiss ball, and single-leg squats are some of the most beneficial exercises.
It is very important to perform these exercises 30 minutes a day, 4-5 times weekly.
4. Epsom Salt
Usually, extremely low levels of magnesium are present in people who have weak knees, or people who suffer from knee pain because of osteoporosis or rheumatoid arthritis.
Epsom salt is rich in magnesium and it can effectively relieve this condition. It supports the calcium absorption, thus enabling a proper muscle function, and alleviating the inflammation around the knee joints.
Just dissolve 2 tablespoons of Epsom salt in a half a cup of water. Soak a washcloth in the solution and apply in on your knees. Let it stand for 15-20 minutes. Then, you can rinse it off with warm water. Repeat this procedure two times a week.
Also, once or twice a week, you can make an Epsom salt bath. Add a cup of Epsom salt in your bath, and soak in it for 20 minutes.
5. Vitamin C
Vitamin C is essential for the collagen formation. It is extremely important for the proper bones development, synthesis of collagen, and quality of bone matrix.
Furthermore, it can enhance the bone mass density and reduce the risk of fractures.
Vitamin C is found in foods like spinach, berries, lemon, broccoli, papaya, bell peppers, strawberries, Brussels sprouts, oranges, cauliflower, and kiwi.
Also, you can take it as supplements such as chewable tablets or capsules.
6. Vitamin D
Vitamin D is significantly important for joints and bones health. The risk of minimal trauma fractures and bone loss is increased by the deficiency of vitamin D.
Also, the body will not be able to absorb enough calcium, if it has a deficiency of this mineral. It is known that exposure to the sun is how our body produces vitamin D. So, 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.
Calcium is essential for the health of the bones. The deficiency of calcium can lead to weakening and thinning of bones, which causes osteoporosis. Because calcium is not produced by our body in a natural way, we need to take supplements and dietary sources in order to supply it.
Calcium can be found it cheese, milk, dark leafy greens, almonds, edamame, blackstrap molasses, fortified orange juice, sardines, and calcium-fortified cereals.
If you want to take supplements, choose those with vitamin D, because it helps the absorption of calcium. Visit your doctor so you can get the proper dose.
Another effective way to treat knee pain and strengthen the knee area is massage. If it is done on a regular basis, it can improve circulation.
Use coconut, mustard, or olive oil to rub your knees with 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. However, you should consult a massage therapist in case you suffer from a chronic knee pain.
9. Fish Oil
Fish oil can enhance the bone density and strengthen the knee joints as it contains docosahexaenoic acid (DHA), eicosapentaenoic acid (EPA), omega-3 fatty acids. Also, the stiffness and joint pain will be alleviated due to its strong anti-inflammatory properties.
10. Healthy Weight
The excess body weight can also be a reason for weaken joints. It applies much more pressure on the knees and the joints need to do much more work. The risk of hip or knee replacement is increased by obesity. In order to enhance the strength and stability of the knees, it is very important to lose excess pounds.
- You should not drink and smoke
- You should not wear high-heeled shoes
- Don’t sit or stand in the same position for a long time
- To soften the cartilage, drink more fluids.
- Yoga poses provide great relief
- Limit the intake of salt, as it causes calcium loss
- Walking and cycling greatly strengthen the knees
- Avoid activities that include sudden movements, stopping, jumping, twisting
- Avoid activities which intensify the knee pain