- The knees are the largest body joints, and they are responsible for the stability, support, and flexibility of the legs, so they help us walk, run, jump, stand, crouch and turn around.
This means that you should take proper care to maintain their health in order to prevent serious issues, as weak knees affect the mobility and significantly impedes everyday activities.
Knees weaken with age, so elder people more commonly face problems with them, however, any person regardless of the age can experience such problems.
- The weakness in the knees may be a result of various factors, including sedentary lifestyles, smoking, knee strain or injury, excess sodium intake, alcohol, or an osteoarthritis in the knee, which is caused by tear and wear on the knee parts.
Weak knees or pain in the knees may be treated naturally, through lifestyle and dietary changes. Here are 10 ways to strengthen the knees and avoid such problems:
Calcium is essential for the health of the bones. The deficiency of calcium can lead to weakening and thinning of bones, which causes osteoporosis. Because 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 can be found it cheese, milk, dark leafy greens, almonds, edamame, blackstrap molasses, fortified orange juice, sardines, and calcium-fortified cereals.
If you want to take supplements, choose those with vitamin D, because it helps the absorption of calcium. Visit your doctor so you can get the proper dose.
2. Anti-inflammatory Foods
Inflammation can be the cause of pain and weakness of knees. It is very important to include in your diet foods which are anti-inflammatory such as turmeric, walnuts, ginger, spinach, avocados, blueberries, sweet potatoes, tart cherries, olive oil, and salmon.
Make sure to avoid inflammatory foods as white rice, white flour products, foods which are high in saturated fats, sugary foods, and soda.
Swimming can be very effective in treating knee pain and arthritis because it is an overall fitness. It will reduce the stiffness of the knees, strengthens the bones and the muscles of the knee joints.
You need to swim 30 minutes a day. Butterfly stroke, backstroke, and front crawl are the most effective swimming strokes. Make sure to avoid breaststroke because it applies pressure on the knees joints.
4. Exercises for Knee Strengthening
There are a lot of exercises that can improve the condition of your weak knees, by strengthening the muscles around them, keeping the joints properly positioned and aligned, and strengthening the bones in knees. Such exercises include lunges, step-ups, hamstring stretches with thigh contraction, single-leg squats, knee bends and squats with a Swiss ball, and straight-leg raises.
Try to learn the knee exercises from an expert, and do them half an hour a day, at least 4-5 times per week. However, if you notice your knee stiffness or pain increases with these exercises, stop doing them and visit your doctor to see which ones are suitable for your condition.
5. Epsom Salt
Epsom salt is a great natural ingredient that works for tons of different things. Soaking yourself in an Epsom salt bath can help with almost everything, including knee pain. Epsom salt is extremely high in magnesium, a key nutrient that arthritis sufferers lack, and it can make the pain go away. It effectively lowers inflammation around the knee joints.
6. Vitamin C
Vitamin C is essential for the collagen formation. It is extremely important for the proper bones development, synthesis of collagen, and quality of bone matrix.
Furthermore, it can enhance the bone mass density and reduce the risk of fractures.
Vitamin C is found in foods like spinach, berries, lemon, broccoli, papaya, bell peppers, strawberries, Brussels sprouts, oranges, cauliflower, and kiwi.
Also, you can take it as supplements such as chewable tablets or capsules.
7. Vitamin D
Taking vitamin D supplements can improve your knee health dramatically. It can defend against osteoporosis in the knees, rebuild joints, and reduce inflammation. It is one of the best vitamins to take to increase your overall health.
8. Maintain A Healthy Weight
When you are overweight, your knees ultimately pay the price. This increases your risk for osteoporosis and it also can raise the risk of your knees going out completely.
A massage therapy is another effective way to treat knee pain and strengthen the knee area. If done regularly, it will improve circulation and provide more nutrients.
Rub the knees with firm, but gentle movements, using warm coconut, mustard, or olive oil, clockwise and counter-clockwise, for 10-15 minutes. If needed, massage the area twice a day. In case you suffer from a chronic knee pain, you should consult an experienced massage therapist.
10. Fish Oil
There have been several studies performed on the effects of fish oil and joint pain. A 2005 study of people with RA showed enhanced positive effects when fish oil supplements were used in combination with olive oil.
– You should not drink and smoke
– You should not wear high-heeled shoes
– Don’t sit or stand in the same position for a long time
– To soften the cartilage, drink more fluids.
– Yoga poses provide great relief
– Limit the intake of salt, as it causes calcium loss
– Walking and cycling greatly strengthen the knees
– Avoid activities that include sudden movements, stopping, jumping, twisting
– Avoid activities which intensify the knee pain