10 Tips to Strengthen Your Knees and Keep Them Healthy
Did you understand that the biggest joints in our body are knees? They supply support, flexibility, and stability in our legs so that we can stroll, stand, run, leap, crouch, and turn around quickly. Therefore, it is of excellent importance to keep these large joints in our body strong and healthy.
Although typically older individuals have knee issues as their knees damage with age, people at essentially any age can too experience problems with their knees. Weak knees affect a person’s movement and impede his/her everyday activities, such as walking downhill or raising boxes.
Strengthen Your Knees and Keep Them Healthy!
There are various reasons that can lead to weak knees. A few of them are a nutritional shortage, an injury or strain on the knees, excess sodium consumption, an inactive way of life, drinking, smoking, or as a result of osteoarthritis in the knee. Knee osteoarthritis can arise from tear and wear on its parts.
In case you suffer from knee pain or weak knees, you can reinforce them with the help of some dietary and lifestyle changes.
These are the very best 10 ways to reinforce your knees:
1. Exercises for Knee Reinforcing
There are a lot of exercises that can improve the condition of your weak knees, by reinforcing the muscles around them, keeping the joints appropriately placed and lined up, and reinforcing the bones in knees. Such exercises consist of lunges, step-ups, hamstring stretches with thigh contraction, single-leg squats, knee bends and crouches with a Swiss ball, and straight-leg raises.
- Try to find out the knee workouts from a specialist, and do them half an hour a day, a minimum of 4-5 times per week.
- However, if you see your knee stiffness or discomfort increases with these exercises, stop doing them and visit your medical professional to see which ones are suitable for your condition.
Another efficient method to enhance your knees and address your knee discomfort is a massage therapy. You will make your muscles and joints more powerful because routine massage will improve the circulation, supply them with more nutrients.
- Use warm mustard, olive, or coconut oil to rub your knees with mild yet firm movements.
- Massage in both clockwise and counter-clockwise movements for about 10-15 minutes.
- Repeat twice a day when needed.
- Seek advice from a knowledgeable massage therapist if you have chronic knee pain.
3. Epsom Salt
It is known that individuals with weak knees, or those who have knee pain as a result of rheumatoid arthritis or osteoporosis, typically have incredibly low magnesium levels. Therefore, Epsom salt which is abundant in magnesium is highly recommended to decrease the undesirable sensation. This salt can quickly reduce the inflammation around the knee joints. Moreover, magnesium is also needed for correct functioning of muscles as it can assist the absorption of calcium.
- In half a cup of warm water, liquify 2 tablespoons of Epsom salt.
- Use the option on your knees using a washcloth, and let it act for 15-20 minutes before cleaning it off with lukewarm water.
- Do this once or twice a week.
Another option is to:
- Prepare a warm Epsom salt bath with a cup of Epsom salt and to soak your body for at least 20 minutes.
- Enjoy this bath once or twice per week.
People who struggle with knee pain or arthritis can take advantage of the well-known low-impact aerobic workout swimming. Besides enhancing the overall fitness, swimming can enhance the surrounding muscles of knee joints, lower the knee tightness, and reinforce the bones.
Aim to swim about half an hour a day, 5 days a week. Swimming strokes helpful for knee joints are backstroke, front crawl, and butterfly stroke. Make certain you prevent breaststroke, considering that it puts a lot of pressure on the knee joints.
Our bones need calcium for their ideal health, so an absence of calcium can lead to weakening and thinning of the bones, resulting in osteoporosis. Since human’s body isn’t really able to produce calcium naturally, the best options to prevent calcium deficiency is through dietary sources and supplements.
You can acquire calcium from the following natural ingredients: milk, dark leafy greens, almonds, cheese, edamame, calcium-fortified cereals, sardines, blackstrap molasses, and fortified orange juice. If you go with calcium supplements, choose one which likewise consists of vitamin D to assist the calcium absorption in the body. Consult your physician for the appropriate dose.
6. Vitamin D
This vitamin is considered as a threshold nutrient for ideal joint and bone health. An absence of vitamin D can lead to bone loss and raised the danger of very little injury fractures. What’s more, our body is unable to take in adequate calcium quantity without correct amounts of this vitamin.
Considering that the human’s body produces vitamin D in sunshine direct exposure, it is advised to expose your knees to sunlight early in the morning, for about 15 minutes a day. Another method to obtain this vitamin is to consume cod liver oil, fish, strengthened cereals, egg yolks, and dairy items. If you decide to go with a supplement, consult your doctor.
7. Fish Oil
The omega-3 fats docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) contained in fish oil can assist improve bone density and reinforce knee joints. Thanks to its anti-inflammatory homes, it can even lower the joint pain and stiffness.
The International Journal of Neurosurgery and Neuroscience has actually published a 2006 study which says that individuals who took EPA from fish oil in quantity of 1,200 milligrams on a daily basis, saw enhanced joint health. Consume cold-water fish like mackerel, tuna, and salmon two times a week.
Another choice is to consume approximately 6 grams of fish oil, two times a day (make certain it is at least 30% DHA/EPA). Consult your medical professional prior to you start taking any supplement.
8. Vitamin C
This vitamin is crucial for the formation of among the primary elements of knee cartilage– collagen. It is essential for the quality of bone matrix, synthesis of collagen, and regular development of bones. Vitamin C improves the mass density of bones and reduces the risk of fractures.
Great dietary sources of vitamin C are bell peppers, broccoli, lemon, oranges, papaya, strawberries, berries, kiwi, spinach, cauliflower, and Brussels sprouts. Consult your medical professional prior to taking supplements through chewable tablets and capsules.
9. Healthy Weight
Overweight individuals put a lot more pressure on their knees because of their heavy weight. This increases the work of their knee joints and makes their knees weak. Furthermore, obesity raises the danger of hip or knee replacement.
Obese individuals need to attempt to lose weight in a healthy method, for numerous health reasons, one of which is enhancing the stability and strength of their knees.
10. Anti-inflammatory Foods
Inflammation can trigger weak and unpleasant knees, so as to eliminate this condition you should consume more anti-inflammatory foods. A few of them are flaxseeds, salmon, olive oil, turmeric, tart cherries, ginger, avocados, blueberries, spinach, sweet potatoes, and walnuts.
Also, make sure you omit inflammatory foods such as white rice, white-flour products, soda, sweet foods, and foods abundant in hydrogenated fats.
- Enjoy cycling and strolling to enhance your knees.
- Prevent wearing high-heeled shoes.
- Avoid consuming excessive salt, as it can lead to loss of calcium.
- Quit smoking and drinking.
- Do not do the activities that increase your knee discomfort.
- Increase the usage of fluids to soften the cartilage.
- Avoid standing or sitting in the very same position for a longer duration.
- Discover yoga presents advised for this condition.
- Do not practice sports which involve unexpected leaping, beginning and stopping, and twisting.