10 Tips to Strengthen Your Knees and Keep Them Healthy

The knees are the largest joints in the body and are responsible for numerous important movements. They provide stability, flexibility and support to our muscles and help us walk, run and jump. This is why it’s important to keep the knees healthy, although no one really pays much attention to them.

Knee pain and problems are common for older people, but nowadays, even young people are affected. The pain can be quite severe and debilitating, and can even prevent you from doing simple chores around your home. Weak knees can be brought on by numerous problems including excess sodium intake, alcohol abuse, osteoarthritis and smoking as well. Here are 10 tips that will help you prevent these problems and stay mobile:

Proper calcium intake

Calcium is one of the most important minerals for our bones. It can help you in cases of osteoporosis, but as the body doesn’t produce it naturally, we have to get it through other sources. You can find calcium in dairy products, sardines, almonds, orange juice, enriched cereal and blackstrap molasses as well.

Vitamin C

Vitamin C is a highly important nutrient for your bones and cartilage. It can improve the collagen synthesis in your body and your bone density as well, resulting in less bone problems. Vitamin C is present in lemons, oranges, broccoli, peppers, strawberries, berries, cauliflower, bell peppers, spinach and Brussels sprouts as well.

Swimming

If you’re suffering from knee pain, one of the best ways to eliminate it is by swimming. This exercise will reinforce your muscles and joints and reduce the stiffness, which is why experts recommend 30 minutes of swimming 5 times a week.

Anti-inflammatory foods

If you often suffer from knee pain, you should add anti-inflammatory foods such as tart cherries, walnuts, turmeric, avocado and potatoes in your diet.

Knee-strengthening exercises

There are many knee-strengthening exercises which will help you reinforce the muscles in and around the knee and reduce the pain. Try knee squats, lunges, single-leg squats, straight-leg raises and hamstring stretches for best results.

Maintain your weight

Overweight people put too much pressure on their knees, which is why you need to lose some weight in this case. Eat a healthy diet and start exercising everyday in order to reduce your weight and prevent knee pain.

Vitamin D

Vitamin D is a seriously important vitamin for your bones and joints. Studies have found out that people who lack the nutrient have an increased risk of fractures and also suffer from reduced calcium absorption in their bodies. We get most of the vitamin D through the sun, but you can also get it through dietary sources such as cod liver oil, fortified cereal, egg yolks, fish and dairy products as well. If you want to take supplements, we suggest consulting with a doctor first.

Epsom salt

Epsom salt is essentially magnesium sulfate, a mineral important for your knees and joints. The salt has anti-inflammatory properties and will improve the calcium absorption in your body, resulting in lower risk of knee pain. Add some Epsom salt in your bath and soak in it for 20 minutes 2-3 times a week for best results.

Fish oil

Fish oil contains omega-3 fatty acids (EPA and DHA) which can improve your bone density and help reduce knee pain. It also has anti-inflammatory properties which can help with the stiffness. According to one study, 1200 mg. of fish oil per day taken in the form of pills can significantly reduce the risk of knee pain.

Massage

A nice coconut oil massage is one of the best ways of reducing knee pain. Simply rub your knees with a bit of the oil for 10-15 minutes every day to reduce the pain and inflammation in your knees.

 

Article and image source: http://deeperhealthperspectives.com