Your knees are the largest joints in your body and their importance cannot be overemphasised.
They are responsible for support and mobility as they provide dexterity and flexibility to ensure that you are able to…
- And crouch
Keeping your knee joints healthy is therefore of great importance if you are to live a healthy and active lifestyle.
The older we get the less flexible our knees become as they become weak and affect our mobility. It becomes increasingly difficult to execute simple tasks that we take for granted at a younger age.
However, this is a completely natural and inevitable occurrence; there are some circumstances that can weaken our knees some of these include;
- Increased sodium consumption
- Excessive alcohol drinking
- A sedentary lifestyle
- Osteoarthritis of the knees
You can strengthen your knees today with these 10 amazing tips that involve both dietary and lifestyle changes.
- Try Massaging Your Knees
By massaging your knees regularly you will be able to increase blood circulation to the joint and in effect strengthen it. You can make use of coconut oil, olive oil or even warm mustard. Just gently massage your knees with any of these in using circular movements and for 15 minutes.
You can repeat this massage therapy twice daily for better results.
- Make Use Of Epsom Salt
People with osteoporosis or rheumatoid arthritis are believed to be deficient in magnesium as magnesium helps to strengthen your knees and Epsom salt is rich in it.
The salt will also reduce any inflammation of your knees and strengthen it’s muscles while improving it’s calcium absorption.
You should dissolve two tablespoons of Epsom salt in a cup of warm water and apply this solution using a soft cloth or towel to your knees. Do this for a minimum of 15 minutes then rinse off with lukewarm water. You can repeat this process twice a week for better results.
- Regular Exercise
You can engage in the following exercise regimes to help strengthen your knees;
- Hamstring stretch
- Knee bends
- Swiss-ball squats
- Straight-leg raise
- Single-leg squats
You should seek advice on which stretching exercise is suitable for you and exercise for at least 30 minutes per day and for a minimum of 4 days in a week.
- Increase Your Calcium Intake
Calcium is necessary for string bones, so if you want the bones of your knee joint to be strengthened then you should regularly eat foods that are rich in calcium and/or consume dietary supplements.
You can get calcium naturally from these foods…
- Dark leafy greens
- Orange juice
- Calcium-fortified cereals
- Blackstrap molasses
- Engage In Swimming
You can strengthen your knee joints muscles, reduce stiffness and also strengthen your bones when you swim regularly. It is great for those suffering from arthritis and it will help your overall body fitness as well. If you can manage it, try to swim 5 days a week and for a minimum of 30 minutes at a time. Try the following techniques…
- Front Crawl
- Butterfly Stroke
However, try to avoid breaststroke as this technique puts a lot of pressure on the knees.
- Increase Your Vitamin D Consumption
This vitamin is very crucial for the health of your bones as if you are deficiency in vitamin D you have an increased risk of incurring bone fractures. When you are deficient in vitamin D your body will not be able to adequately absorb calcium.
Sunlight is a good source of vitamin D and you can expose your knees to sunlight for about 15 minutes daily. You can also consume the following foods to increase vitamin D in your body.
- Egg Yolks
- Cod Liver Oil
- Vitamin D Fortified Cereals
- Boost Your Vitamin C Consumption
Vitamin C helps to promote the health of your knee cartilage by boosting your collagen. It will also increase your bone density and reduce your risk of incurring fractures.
Foods rich in vitamin C include…
- Brussels sprouts
- Bell peppers
You can also consume vitamin C supplements.
- Consume Fish Oil
Fish oil is rich in omega-3 fatty acids…
- Eicosapentaenoic acid (EPA)
- Docosahexaenoic acid (DHA)
Which are good for strengthening your knee joints and reducing stiffness and joint pain.
You can also consume salmon, mackerel and tuna. Consuming 1,200 milligrams of fish oil daily according to the EPA will help to improve your knee joint health.
- Consume Anti-Inflammatory Foods
You can consume anti-inflammatory foods such as olive oil, ginger, salmon, tart cherries, walnuts, avocados, turmeric, flaxseeds, sweet potatoes and spinach.
These foods help to reduce inflammation of your knees, you should also avoid inflammatory foods like refined and processed foods, soda and white rice.
- Maintain A Healthy Weight
When you are overweight you put pressure on your knees and this can lead to a rapid deterioration of your knees. It is therefore important for you to maintain a healthy weight always to avoid putting undue stress and strain on your knees.
You can also try out these tips to improve the health of your knees.
- Engage in yoga exercises
- Try out cycling and walking exercises
- Watch your footwear, avoid high-heels
- Avoid excessive drinking and smoking
- Drink lots of water to soften your cartilage
- Watch your salt intake as it can cause a loss of calcium
- Do not sit or stand for long periods at a time
- Avoid strenuous exercises that can aggravate your knees
- Do not engage in sporting activities that will aggravate your knees
Source: Health and Love Page