Knees are the largest joints of our body. They help us walk, run, stand, crouch, jump and turn around. They should be kept strong.
Mostly, people experience problems in their knees when they become old. But nowadays, people of any age are experiencing such problems. Weak knees make it difficult to do daily activities climbing, lifting weights, mobility, etc.
There are many reasons for this. It could be injury, too much sodium, lifestyle, nutrition deficiency, smoking, drinking, arthritis, etc. all these can cause wear and tear in the knees.
The following are good ways to keep your knees strong:
Exercise: there are a lot of exercises to keep your knees strong. The bones will be strong, the knee postion will be maintaines and alignment will remain perfect. Do lunges, hamstring contraction, step-ups. Squats, leg raises and knee bends.
Practice them for atleast half an hour every day. Take the help of a trainer if needed. If the pain increases, visit your doctor.
Massage: massage will strengthen your knees. The muscles and joints become strong by improving circulation. Using any wam oil for it- olive, coconut or mustard. Massage in both directions- clockwise and anti-clockwise for a few minutes. Repeat twice a day.
Epsom salt: most of the joint problems and arthritis is caused by magnesium deficiency. Epsom salt is very handy for such people. It reduces inflammation and helps the muscles function properly.
Dissolve a tablespoons in a cup of warm water. Apply on the affected area. Wash off after a few minutes. Repeat as and when necessary. You can also bathe with the salt.
Swimming: swimming helps with knee pain, stiffness and bone strengthening. Swim for an hour, 5 days a week. All the swimming strokes are good for the knees. Just avoid breaststroke if you are in too much pain because a lot of effort is required for it.
Calcium: lack of calcium will obviously affect your knees. It can cause osteoporosis. Our body does not make calcium, so we have to get it from our diet. Milk, greens, almonds, , cereals, edamame, sardines, molasses and orange juice- all are a good source of calcium. Try to get as much vitamin D as possible too.
Vitamin D: it is the main nutrient required by our body for bone health. Lack of it can lead to fractures and bone loss. Calcium will not be absorbed by our body without this. Stand in early morning sunlight for 15 m every day. Try to eat more of egg yolks, cereals, cod liver oil, fish and dairy products.
Fish oil: the omega 3 fatty acids in fish oil will strengthen the knees and bones. It has anti-inflammatory properties. It reduces pain and stiffness. Those who have consumed it have found an improvement in their bone health. Have about 6 grams of fish oil. But also consult your doctor.
Vitamin C: this helps in forming the cartilage of your bones. It develops the bones, and maintains the quality of collagen, bone matrix and bones. It also reduces the risk of fractures. Many food items are a good source of vitamin C – bell pepper, broccoli, kiwi, spinach, cauliflower, papaya, Brussels, sprouts, etc. Have as much as possible.
Healthy weight: there is more pressure on the knees if someone is overweight. This makes the knees weak. Lose weight in a healthy manner. This will keep your knees safe and strong.
Anti-inflammatory food: inflammation can also weaken your knees. Eat flaxseeds, spinach, blue berries, sweet potatoes, avocados, turmeric, olive oil, ginger, walnuts, etc to fight it and protect your knees. Avoid eating food which can cause inflammation.
Some additional things you can do:
- Do not smoke and drink
- Don’t sit or stand for long hours
- Don’t wear high heels
- Limit salt intake
- Do yoga