10 Tips to Strengthen Your Knees and Keep Them Healthy

The knees are the largest joint in the body and are responsible for the stability, support and flexibility of the legs, so help walking, running, jumping, standing, bending and turning.

This means that you should take proper care to maintain their health in order to avoid serious problems, such as weak knees affect mobility and hinder significantly everyday activities.

knees weaken with age, so that older people commonly face problems with them, however, anyone, regardless of age can experience such problems.

Weakness in the knees can be the result of several factors, including physical inactivity, smoking, stress or knee injury, excessive sodium intake, alcohol or osteoarthritis knee, which is caused by wear and breakage of parts knee.

weak knees or knee pain can be treated naturally through lifestyle and dietary changes. Here are 10 ways to strengthen knees and avoid such problems:


Calcium it is of great importance for bone, so its deficiency leads to thinning and weakening of the bones and therefore osteoporosis. As our body does not produce calcium naturally, must be supplied through supplements and food sources.

Calcium can be obtained through soy beans, cheese, milk, almonds, leafy green vegetables, sardines, calcium-fortified cereals, molasses and fortified orange juice.

If you decide to carry through supplements, be sure to choose those with vitamin D, as well, as it helps calcium absorption. Your doctor will recommend the proper dosage.

  1. anti-inflammatory foods

Pain and weakness of the knees can also be caused by inflammation, so should eat anti-inflammatory foods, including spinach, ginger, turmeric, walnuts, flax seeds, salmon, olive oil, avocados, tart cherries, blueberries, and sweet potatoes. Moreover, avoid inflammatory foods like soda, white rice, sugary foods, white flour products, and foods rich in saturated fats.

  1. Swimming

The low impact swimming aerobic exercise can be helpful in for knee pain and arthritis, as it is a general physical condition and strengthens bones, muscles of the knee joints, and reduces the stiffness of the knees.

should swim 30 minutes on a daily basis, and styles are most effective swimming front crawl and butterfly, backstroke. You should also avoid breaststroke, since a lot of pressure on the knee joints is applied.

  1. Exercises

exercises strengthen the muscles around the knee and therefore improves his condition. It also strengthens the bones of the knee and positions and aligns the joints.

Some of the most beneficial exercises include pushups, lunges, straight leg straight, step-ups, biceps femoris thigh stretch with contraction, leg squats, and squats with a Swiss ball.

should make these exercises a half hour, 4-5 times a week. If you experience pain or stiffness, consult your doctor for other treatment.

  1. Vitamin C

Vitamin C is vital for the formation of the main components of knee cartilage – collagen. It is crucial for proper bone development, the quality of bone matrix and collagen synthesis.

also reduces the risk of fractures and improves bone mass density.

You can take as supplements such as capsules and chewable tablets, according to the advice of your doctor, or you can increase your levels naturally through food consumption like lemon peppers, spinach, berries, bell, broccoli, oranges, papaya, kiwi, strawberries, cauliflower and Brussels sprouts.

  1. Epsom salt

In general, people with weak knees, or experiencing knee pain due to rheumatoid arthritis or osteoporosis, they have extremely low levels of magnesium.

Therefore, as Epsom salt is high in this mineral, which can significantly reduce the intensity of the problems. Relieves inflammation around the joints of the knee and allows for proper functioning of muscles, as it is compatible with the absorption of calcium.

should dissolve 2 tablespoons of half a cup of water and soak a cloth in the solution. Then apply it on the knees, and therefore leaves for 15-20 minutes and rinse with warm water. Repeat twice a week.

Moreover, you can enjoy a bath of Epsom salt once or twice a week. Just add a cup of salt in a warm bath and soak in it for at least 20 minutes.

  1. Vitamin D

Since it is a threshold nutrient for a perfect state of healthy joints and bones, vitamin D deficiency causes an increased risk of minimal trauma fractures and bone loss.

Furthermore, if the body lacks vitamin D, not be able to absorb enough calcium. The body produces vitamin D when exposed to sunlight, so be sure to spend at least 15 minutes a day in the sun, in the early morning.

Other sources of this vitamin are dairy products, fish, cod liver oil, fortified cereals, and egg yolks. Your doctor may also recommend some supplements.

  1. Massage

therapy A massage 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 knees with firm but gentle movements, using warm coconut, mustard or olive oil, to the right and to the left, for 10-15 minutes. If necessary, massage the area twice a day. If you suffer from chronic knee pain, you should consult an experienced massage therapist.

  1. Fish oil

Fish oil contains omega-3 , docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), which improve bone density and strengthen the knee joints. It also has powerful anti-inflammatory properties that relieve stiffness and joint pain.

According to a 2006 study published in the International Journal of neurology and neurosurgery, subjects who took the EPA fish oil in the amount of 1,200 milligrams consume water fish cold like salmon, tuna and mackerel twice a week, or take up to 6 grams of fish oil (at least 30% DHA / EPA) twice daily.

  1. Healthy weight

Excess weight much pressure is applied on the knees such as seals have to do much more work, and these are weakened. Obesity increases the risk of hip or knee replacement. Therefore, it is very important to lose excess pounds in order to improve the strength and stability of the knee.

should also follow these additional tips:

  • You should not wear high heels
  • should not smoke and drink
  • should not stand or sit in the same position for a long time
  • yoga postures provide great relief
  • you should drink more fluids to soften the cartilage
  • avoid activities that enhance the knee pain
  • cycling and walking greatly strengthen knees
  • Limit salt intake because it causes calcium loss
  • avoid practices that include sudden movements, twisting, stopping, jumping

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