Knees are very important part of our body as they are responsible for the support, flexibility and stability of our legs. That means that the knees actually help us to walk, jump, stand, turn around and crouch.
It is extremely important to take proper care of and thus to avoid some serious issues.
During the aging process, the knees get weaker and majority elderly people experience problems. Still, any can experience knees problems, regardless of the age.
Knee strain or injury, sedentary lifestyle, excess sodium intake, osteoarthritis in the knee, alcohol and smoking are some of the factors which also can cause issues with weak knees.
You can improve and treat weak knees or pain in the knees on natural way, and that means leading healthy lifestyle and making some dietary changes.
Below there is list of 10 ways in which you can strengthen your knees and thus prevent knee pain:
- Anti-inflammatory Foods
Inflammation can cause pain and weakness of knees. It is advisable to include anti-inflammatory foods in your diet, for example: turmeric, walnuts, ginger, spinach, avocados, blueberries, sweet potatoes, tart cherries, olive oil and salmon.
Also, you should avoid consummation of inflammatory foods like white rice, white flour products, foods which are high in saturated fats, sugary foods and soda.
Swimming can be explained as overall fitness as it activates the entire body and that makes it very effective in treating knee pain and arthritis. This activity has the ability to reduce the stiffness of the knees, strengthens the bones and the muscles of the knee joints.
It is advisable to swim at least 30 minutes a day. The most effective swimming strokes are butterfly stroke, backstroke and front crawl are. Avoid breaststroke as it applies pressure on the knees joints.
With regular exercising you will strengthen the knee bones and align the joints. By strengthening the muscles surrounding the knee you will improve their condition.
Some of the most beneficial exercises are knee bends, step-ups, hamstring stretches with thigh contraction, lunges, straight-leg raises, squats with a Swiss ball and single-leg squats. It is recommended to perform these exercises about 30 minutes a day, 4-5 times a week.
- Epsom Salt
Doctors say that very often people who suffer from knee pain and people who have weak knees because of osteoporosis or rheumatoid arthritis have extremely low levels of magnesium.
The epsom salt is high in magnesium and effectively will relieve this condition. Namely, this salt supports the calcium absorption and thus enables proper muscle function, but also alleviates the inflammation around the knee joints.
Dissolve 2 tablespoons of Epsom salt in ½ cup of water and then woak a washcloth in the solution and apply in on your knees. Leave it act 15-20 minutes. Finally rinse it off with warm water. For best results repeat this procedure two times weekly.
- Vitamin C
Vitamin C is essential for the collagen formation. That is extremely important for the proper bones development, but also for synthesis of collagen and quality of bone matrix.
In addition to that, it will enhance the bone mass density and reduce the risk of fractures. Foods that are abundant with Vitamin C are spinach, berries, lemon, broccoli, papaya, bell peppers, strawberries, Brussels sprouts, oranges, cauliflower and kiwi. Another option is to take Vitamin C supplements in form of chewable tablets or capsules.
- Vitamin D
Another that is particularly important for joints and bones health. If there is deficiency of vitamin D in your body, you are at increased risk of minimal trauma fractures and bone loss.
Moreover, your body will not be able to absorb enough calcium, if there is deficiency of this mineral. Exposure to the sun is one of the ways on which our body produces vitamin D. Therefore, it is advisable to spend at least 15 minutes a day in the sun.
Also, Vitamin D can be found in fish, fortified cereals, egg yolks, cod liver oil and dairy products. Take some supplements which in consultation with your doctor.
Calcium is essential for the health of your bones. Doctors explain that calcium deficiency may lead to weakening and thinning of bones, which furthermore causes osteoporosis. Due to the fact that calcium is not produced by our body in a natural way, we need to take supplements and dietary sources in order to supply it.
Calcium in contained in cheese, milk, dark leafy greens, almonds, edamame, blackstrap molasses, fortified orange juice, sardines and calcium-fortified cereals.
In case you decide to take supplements, it is advisable to choose those with vitamin D, as it helps the absorption of calcium. You need to visit your doctor to get the proper dose.
Massage is effective way to treat knee pain and strengthen the knee area. Moreover, if you get massages on regular basis, your circulation also will be improved.
You can utilize coconut, mustard or olive oil to rub your knees with firm and gentle movements for about 10-15 minutes. Your knees two times a day in case you feel that it is necessary. Our advice is to consult a massage therapist if you suffer from a chronic knee pain.
- Fish Oil
Fish oil will enhance the bone density and in same time will strengthen the knee joints due to the fact it contains docosahexaenoic acid (DHA), eicosapentaenoic acid (EPA) and omega-3 fatty acids. Moreover, the stiffness and joint pain will be alleviated thanks to its anti-inflammatory properties.
- Healthy Weight
Overweight can be a reason for weaken joints. Namely, the excess body weight applies much more pressure on your knees and thus the joints need to do much more work. Obesity increases the risk of hip or knee replacement. So, in order to enhance the strength and stability of the knees, it is crucial to lose the excess kilograms.
- You should not drink or smoke
- Avoid wearing high-heeled shoes
- Avoid sitting or standing in the same position for long time
- Dri nk more fluids in order to soften the cartilage
- Yoga poses will provide you great relief
- Limit the salt intake, as it causes calcium loss
- Walking and cycling are great for strengthening of the knees
- Avoid activities that include sudden movements, stopping, jumping, twisting
- Avoid any activities which intensify the knee pain