10 Tips to Strengthen Your Knees and Keep Them Healthy

As one of the essential parts of your our body, the knees provide you with support, stability and flexibility of the legs. They are also responsible for standing, walking, turning around, jumping and crouching.

Because of many above mentioned functions for your body, it is very important to take a proper care of them to prevent any serious problems.

Itis normal that when we age, our knees get weaker, and frequently, elderly people experience more problems with them. However, many times the aging shouldn’t be a reason, because any person can experience knees problems, if something irregular happened.

Most of the times the knee problems are connected with knee strain or injury osteoarthritis, excess sodium intake, sedentary lifestyle, smoking and alcohol.

So, when you try to get rid of it in natural way you should be focused on changing of your lifestyle and dietary, which are proven ways to treat pain in the knees or weak knees.

Here are 10 ways which prevent knee pain and help you to strengthen them:

  1. Anti-inflammatory Foods

The knee pain and weakness of the knees are very often caused by inflammation, so the first you need is to avoid any reason why it occurs, such avoid foods that are inflammatory. For instance, you should avoid white rice, foods which are high in saturated fats, white flour products, sugary foods, and soda.

Instead, you can include in your diet foods, such as turmeric, ginger, walnuts, avocados, spinach, sweet potatoes, blueberries, tart olive oil, cherries and salmon which have anti-inflammatory properties.

  1. Swimming

When it comes to sports activities the best sport for healthy knees is swimming. With a regular swimming you will effectively treat arthritis and knee pain as it proves you an overall fitness, reduces the stiffness of the knees, strengthens the muscles and bones of the knee joints.

How long?

At least 30 minutes swimming a day will keep you away from knee problems. The strokes that are best for this purpose are butterfly stroke, front crawl and backstroke, while breaststroke shouldn’t be practiced as it applies pressure on the knees joints.

  1. Exercises

Most of the exercises have some influence on the knees, either strengthening the knee bones andmuscles surrounding the knee, as well as aligning the joints. All this improve.

The best exercises to improve their overall condition are knee bends, hamstring stretches, step-ups, lunges, squats with a Swiss ball, straight-leg raises, and single-leg squats.

How long?

Perform them 30 minutes a day, 4-5 times weekly.

  1. Epsom Salt

Many people are for many reasons facing the extremely low levels of magnesium, which condition weakness the knees, causes knee pain because of rheumatoid arthritis or osteoporosis.

One of the best way of solving that problem is by consumption of Epsom salt as it is rich in magnesium and it can effectively relieve this condition. It happens due to the ability of magnesium to support the calcium absorption, which enables a proper muscle function, and alleviates the inflammation around the knee joints.

How to use?

Dissolve 2 tablespoons of Epsom salt in a half a cup of water and soaking a washcloth in the solution apply in on your knees. This solution should stay for 15-20 minutes and rinse the place with warm water. It should be repeated two times a week.

In addition, once or twice a week, you can practice an Epsom salt bath, by addiing a cup of Epsom salt in your bath, and bathe in it for 20 minutes.

  1. Vitamin C

This vitamin plays a big role in the collagen formation. It extremely helps for the proper bones development, quality of bone matrix and synthesis of collagen.

Another benefit of vitamin C is an enhancement of the bone mass density and ability to reduce the risk of fractures.

Where to find it?

In foods like spinach, lemon, berries, broccoli, bell peppers, papaya, strawberries, oranges, Brussels sprouts, cauliflower and kiwi in bigger amount, but there are many other sources, too.

Some supplements such as chewable tablets or capsules will be, also of great help.

  1. Vitamin D

This is another important vitamin for healthy knees, as it strengthen the joints and bones and avoids the risk of minimal trauma fractures.

The vitamin D deficiency will cause limited absorption of calcium, which is also important for bones’ health.

As it is well known that exposure to the sun is a best natural way how our body produces vitamin D, it is highly recommended to spend at least 15 minutes a day in the sun.

Through the food you can get it from fish, fortified cereals, cod liver oil, egg yolks, and dairy products. Some supplements recommended by your doctor can be a solution too, if any natural way doesn’t work.

  1. Calcium

The lack of calcium can lead to thinningand weakening of bones, which can cause osteoporosis. Knowing that the calcium is not produced by our body in a natural way, the only way how to increase its presence is to take dietary sources or supplements in order to balance it.

Natural sources of calcium are cheese, milk, almonds, dark leafy greens, blackstrap molasses, edamame, sardines, fortified orange juice, and calcium-fortified cereals.

If natural sources don’t help enough, you should take supplements, so, choose those with vitamin D, because it helps the absorption of calcium.

  1. Massage

The massage is another effective way to treat knee pain and strengthen the knees, but only if it is done on a regular basis. The main benefit of massage is improvement of circulation.

To enhance the effectiveness, you can use coconut, olive oil or mustard, by rubbing it to your knees and performing firm but gentle movements for 10-15 minutes. How often you should do it depends of how you are feeling, so you can repeat it twice a day. The advice of the massage therapist will help a lot if you suffer from a chronic knee pain.

  1. Fish Oil

The bone density and the weak knee joints can be enhanced by fish oil, because it contains docosahexaenoic acid (DHA), omega-3 fatty acids and eicosapentaenoic acid (EPA), which have a big influence on the condition of your knees. In addition, it alleviates the pain due to its strong anti-inflammatory properties.

  1. Healthy Weight

As the parts of the body function when everything is normal, the excess body weight can also be a reason for weaken joints. Because of the much more pressure on the knees and the joints they are forced to do much more work, so it can lead even to hip or knee replacement.

So, losing excess pounds will enhance the strength and stability of the knees.

Additional tips:

You should not drink and smoke

Avoid sitting in the same position for a long time

You should not wear high-heeled shoes

Practice yoga poses as they provide great relief

Drink more fluids.

Cycling and walking strengthen the knees

Control the intake of salt, as it causes calcium loss

Avoid activities which intensify the knee pain

Avoid activities that include sudden movements, jumping, stopping and twisting

Source: www.healthandhealthyliving.com