10 Tips to Strengthen Your Knees and Keep Them Healthy

10 Tips to Strengthen Your Knees and Keep Them Healthy

The knees are the biggest body joints, and they support the body and ensure body stability and flexibility. The knees need to function properly, so we can be able to stand, run, walk, turn around, and jump.

However, the knees often suffer over the years and thus reduce the mobility of the person. Moreover, knee pain is one of the most intense and unbearable aches.

The knees might also weaken due to nutritional deficiencies, injuries, strain, smoking, alcohol abuse, excess sodium intake, and osteoarthritis.

Yet, we offer you 10 natural ways to strengthen the knees, and support their healthy function:

1. Calcium

Calcium is a vital energy source of the bones, and it affects their overall health. Since the body does not produce it naturally, make sure you consume calcium-rich foods, and take supplements. Increase the intake of almonds, milk cheese, dark leafy greens, sardines, as well as edamame, fortified orange juice, calcium-fortified cereals and blackstrap molasses.

2. Anti-Inflammatory Foods

To fight inflammation, you should avoid white flour products sugar, soda, saturated fats, and white rice, and consume walnuts, sweet potatoes, turmeric, olive oil, ginger, flax seeds, salmon, spinach, avocado, tart cherries, blueberries.

3. Vitamin C

Vitamin C is essential for the collagen synthesis, the normal bone development, and the bone matrix. It lowers the risk of bone fractures and boosts the density of bones.

Make sure you consume lemons, berries, oranges, bell peppers, broccoli, strawberries, papaya, kiwi, cauliflower, spinach, and Brussels sprouts regularly.

4. Vitamin D

The health of the joints and bones significantly depends on this vitamin, so its reduced levels elevate the risk of minimal trauma fractures and impede the proper calcium absorption in the body.

You should expose yourself to adequate sunlight, preferably in the mornings, take supplements, and increase the intake of dairy, fish, egg yolks,  cod liver oil, and fortified cereals.

5. A Healthy Weight

Extra pounds aggravate knee pain since they expose them to constant pressure. Therefore, try to lose extra body weight and stabilize and strengthen the knees.

6. Fish Oil

Fish oil is a rich source of omega-3 fatty acids DHA and EPA, so it efficiently improves bone density and heals joint pain and stiffness.

The International Journal of Neurosurgery and Neuroscience conducted a study in 2006, in which participants received 1,200 mg fish oil daily, and consumed salmon, tuna, and mackerel twice a week. This drastically improves the health of their joints.

7. Exercises For Strong Knees

To strengthen the weak knees, and the muscles that surround them, and properly align the bones, you should start exercising regularly. Include lunges, knee squats, step-ups, hamstring stretches, single-leg squats, straight-leg raises, and knee bends with a Swiss ball.

8. Massage

Massage therapy offers countless benefits for the muscles and pain, boosts blood circulation, and strengthens the joints. You can rub the knees gently with some coconut or olive oil counter-clockwise and clockwise for 10 to 15 minutes daily, and you will relieve the pain and discomfort.

9. Swimming

Swimming is a low-impact aerobic exercise, which treats joint stiffness, and strengthens the bones, joints, and muscles.  For best results, swim for half an hour, at least 3-4 times a week.

10. Epsom Salt

You need to boost magnesium levels in the body if you suffer from osteoporosis or rheumatoid arthritis, and Epsom salt is one of the best ways to do so.

This salt treats the inflammation in the knees and provides high amounts of magnesium. Just add 2 tablespoons of it in ½ cup of water, soak a washcloth in the solution, and apply it on the knees. Leave it to act for 15 to 20 minutes. Repeat twice a week.

You can also enjoy an Epsom salt bath for 20 minutes once or twice weekly.

Additional tips:

  • Try yoga to soothe knee pain and boost flexibility
  • Avoid standing or sitting for a long time
  • Drink plenty of fluids to soften the cartilage
  • Avoid the consumption of too much salt, as it leads to calcium loss
  • Avoid jumping, sudden movements, and all activities that increase the pain in the knees
  • Cycle and walk to strengthen the knees
  • Avoid high-heels
  • Avoid alcohol
  • Quit smoking

Source: healthyfoodchoices365.com