10 Ways To Strengthen The Knees And Stop Pain
The knees represent the largest joints in the human body. Knees support the body and provide it with flexibility and stability. Elderly people usually suffer from knee issues due to their age. Poor knee health can affect mobility and performance of everyday routines.
There are numerous causes of poor knee health, such as: strain, injury, increased intake of sodium, drinking, osteoarthritis, lack of nutrients, etc.
10 TIPS TO IMPROVE KNEE HEALTH
Calcium is necessary for the production of energy in the body. Moreover, it affects the overall health. It strengthens the bones and helps people with osteoporosis. As the body cannot produce calcium on its own, we should take calcium supplementation, which can be produced either naturally or chemically.
Milk cheese, dark leafy greens, fortified orange juice, sardines, almonds, edamame, blackstrap molasses, and calcium-fortified cereals are the best sources of calcium.
People, who experience knee issues, should try a low-impact aerobic exercise. It will help them strengthen the bones, muscles and joints, and reduce stiffness.
To get better results, you should swim half an hour on a daily basis for 5 days. You should be careful not to exhaust the body, as the pressure may lead to breaststroke.
3. Knee strengthening exercises
If you suffer from weak knees, knee strengthening exercises will help you significantly. In fact, they will help you strengthen the muscles and the joints. Some of these strengthening exercises, which align the bones properly, include:
– Hamstring stretches
– Single-leg squats
– Straight-leg raises
– Knee squats
– Lunges with thigh contractions
– Knee bends using a Swiss ball
4. Vitamin D
Vitamin D is crucial for healthy joints and bones. So, people, who are vitamin D deficient, are more likely to suffer from trauma fractures. In addition, due to the lack of vitamin D, the body cannot absorb the sufficient amounts of calcium.
Being exposed to sunlight will help you increase vitamin D levels in the body. Therefore, it is recommended to walk for 15 minutes in the morning on a regular basis. In addition, you should include more fortified cereals, cod liver oil, dairy products, egg yolks and fish in your diet.
5. Fish oil
The fish oil is rich in EPA and DHA, omega-3 fatty acids. So, fish oil can help you enhance the density of bones and joints. Due to its anti-inflammatory properties, fish oil can sooth knee pain and relieve stiffness.
A 2006-study, carried out by the International Journal of Neurosurgery and Neuroscience, has found out that people, who took fish oil on a daily basis, improved their joint health. Namely, they ate mackerel, salmon and tuna.
Massage therapies have been considered to relive joint and muscle pain. In addition, they strengthen the bones and enhance blood circulation.
You can use olive oil or coconut oil if you want to massage the knee joints at home. You can massage them clockwise and counter-clockwise for 10 – 15 minutes a day.
7. Epsom salt
If you are magnesium deficient, you are more likely to suffer from rheumatoid arthritis and osteoporosis. In order to relieve knee pain, you should try Epsom salt. It can also help you prevent inflamed joints.
In addition, magnesium helps the body absorb calcium more easily. Therefore, in half a cup of water, add two tablespoons of Epsom salt. Soak a washcloth in it and place it on the affected area. Let it stay for 15 – 20 minutes. Wash the area with lukewarm water. Repeat this remedy 1 – 2 times a week. Moreover, you can take an Epsom salt bath for 20 minutes.
8. Healthy weight
People, who suffer from obesity, are more likely to experience knee issues. Their weight constantly causes strain on the hips, back and knees and they became weaker. In addition, obesity can be the main reason for hip or knee replacement.
Overweight people should try to lose weight by doing regular exercises and eating healthy food. Healthy diet and regular exercise will help them strengthen the knees and improve knee health.
9. Anti-inflammatory food
In order to relive and prevent inflammation, you should include more walnuts, blueberries, tart cherries, avocado, turmeric, sweet potatoes, spinach, salmon, flax seed, ginger and olive oil in your diet. However, you should avoid consuming white flour products, saturated fats, white rice, soda and sugary foods.
10. Vitamin C
Vitamin C is crucial for the synthesis of collagen, the knee cartilage. In fact, vitamin C helps the synthesis of collagen, the proper bone development and the bone matrix. In addition, it lowers the risk of bone fractures and improves bone density.
You should consume vitamin C-rich foods, such as: broccoli, oranges, berries, strawberries, kiwi, papaya, lemon, bell peppers, spinach, cauliflower and Brussels sprouts.
– Give up smoking and consuming alcohol
– Avoid wearing high-heels
– Avoid sitting or standing in the same position for a long time
– Skip activities, which put additional pressure on the knees
– Walk and cycle to strengthen the knees
– Avoid or limit the intake of salt, it may cause calcium loss
– Drink a lot of water
– Take up yoga
– Avoid painful activities
– Wear supportive footwear or sneakers
– Consider alternative medicine, like acupuncture or mobilization.
Reference: Joint Essential