Follow These Tips To Strengthen Your Knees And Keep Them Healthy!


The knees are very important part of our body because they support our legs and they are responsible for our stability and flexibility. Without them the processes of walking, jumping, standing, turning around and crouching would be impossible. That is why we should take care of them in order not to cause serious problems.

Our knees become weaker as we age and usually the older people have some kind of problems with them. But that does not mean that other people don’t have pain in their knees – anyone can have it at any age.

There are different risk factors that can cause or contribute to weak knees, such as knee injury or strain, osteoarthritis in the knee, too much salt intake, inactive way of life, alcohol and smoking cigarettes.  You can ease and treat you weak knees as well as the pain in them by changing your lifestyle and diet.

In this article, we recommend you 10 ways in which you can lower the pain in your knees:

Consume anti-inflammatory foods
The weakness and the pain in your knees may be cause by and inflammation. That is why it is important to start consuming anti-inflammatory foods such as salmon, olive oil, sweet potatoes, blueberries,tart cherries, avocados, spinach, ginger, walnuts, and turmeric.

You should also avoid inflammatory foods such as white flour products, white rice, foods rich in saturated fats and sugars as well as soda.

Start swimming
Swimming is general fitness and can efficiently treat the pain in the knees, as well as arthritis in the knee. Swimming will actually lower the tightness of the knees, and strengthen the bones and the muscles of the knee joints.

In order for this to be effective, you need to swim for 30 minutes every day. The most effective swimming methods are butterfly stroke, backstroke, and front crawl. Avoid breaststroke because it puts pressure on the knees joints.

Do exercises
Exercises will align the joints and improve the knee bones. They will strengthen the muscles around the knee which will generally improve the condition of the knee. The most useful and effective exercises include single-leg squats, squats with a Swiss ball, straight-leg raises, lunges, hamstring stretches with thigh contraction, step-ups, and knee bends. You should do these exercises for 30 minutes 4 or 5 times in the week.

Consume Epsom Salt
People that heave weak knees or pain in their knees usually have low levels of magnesium or suffer from osteoporosis or rheumatoid arthritis.

Epsom salt is rich in magnesium and it can efficiently ease this condition. It triggers calcium absorption, which enables proper function of the muscles and lowers the inflammation of the knee joints.

You just need to dissolve 2 tablespoons of Epsom salt in 1/2 cup of water. Then soak a washcloth in it and apply it in on your knees. Let it stay for 15 to 20 minutes and rinse your knee with water. Repeat this process two times a week.

You can also take an Epsom salt bath once or twice in the week. Just add a cup of Epsom salt in your bath, and stay in it for about 20 minutes.

Consume vitamin C
Vitamin C is very important for vital for the development of collagen. It is needend for the advancement of bones, synthesis of collagen, and quality of bone matrix. Moreover, vitamin C can also improve the density of the bone mass and lower the risk of fractures.

Foods that contain vitamin C include spinach, broccoli, Brussels sprouts, cauliflower, bell peppers, papaya, berries, strawberries, kiwi, lemons and oranges. You can also consume it as a supplement as pills or chewable tablets.

Consume vitamin D
Vitamin D is considerably important for joints and bones health. The threat of minimal trauma fractures and bone loss is increased by the deficiency of vitamin D.

Also, the body will not be able to absorb adequate calcium, if it has a shortage of this mineral. It is known that exposure to the sun is how our body produces vitamin D. So, spend at least 15 minutes a day in the sun.

Vitamin D can be discovered in fish, fortified cereals, egg yolks, cod liver oil, and milk items. Likewise, you can take some supplements recommended by your medical professional.

Consume calcium
Calcium is very important for the health of the bones. If there is lack of it, the bones can be damaged or weaken which may cause development of osteoporosis. Our body does not produce calcium naturally which is why we need to take it through food and supplements.

Foods that contain calcium include milk, cheese, calcium-fortified cereals, fortified orange juice, dark leafy greens, edamame, almonds, blackstrap molasses, and sardines.

If you decide to take supplements, buy the one with vitamin D in order to improve rhe absorption of calcium. And consult your doctor for the correct dosage.

Massage is also a good method to remove the pain and improve your knees as well as the area around them. If you do it correctly, massage can improve the circulation of blood.

Rub your knees with olive, coconut or mustard oil with mild motions for about 10 to 15 minutes. You can also massage your knees twice a day. However, if you suffer from chronic pain it is better to consult your doctor.

Use fish oil
Fish oil can increase the density of the bone and improve the health of the knee joints because it contains omega-3 fats, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). It also has powerful anti-inflammatory properties that will ease the tightness and the pain in the knees.

Keep a healthy weight
Excess body weight can also be a reason for weak joints and knees because it puts more pressure on them. Obesity also increases the danger of hip or knee replacement. That is why you should lose some weight (if you need to) in order to preserve the health of your knees. In order to improve the strength and stability of the knees, it is crucial to lose excess pounds.

Additional tips:

  • Don’t drink alcohol and don’t smoke cigarettes
  • Don’t wear high heels.
  • Don’t stand or sit in the same position for a very long time
  • Consume more fluids in order to soften the cartilage
  • Practice yoga to relax
  • Limit the consumption of salt because it causes loss of calcium.
  • Walk and cycle more often to enhance the knees
  • Avoid activities that include abrupt movements, leaping, stopping and twisting.
  • Avoid activities that will increase your pain


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