The biggest body joints are the knees, and they support the body and ensure body stability and flexibility. They need to function properly, so we can be able to stand, run, walk, turn around, and jump.
Often over the years they suffer and thus reduce the mobility of the person. Knee pain is the most intense and unbearable pain.
Due to nutritional deficiencies, injuries, alcohol abuse, excess sodium intake, strain, smoking, and osteoarthritis the knees might weaken.
Here are 10 natural ways to strengthen the knees, and support their healthy function:
It is a vital energy source of the bones, and it affects their overall health. Our body does not produce it naturally, so you should consume calcium-rich foods, and take supplements. You need to increase the intake of almonds, milk cheese, dark leafy greens, sardines, as well as edamame, fortified orange juice, calcium-fortified cereals and blackstrap molasses.
You should avoid saturated fats, white flour products sugar, soda, and white rice, and consume walnuts, sweet potatoes, salmon, spinach, avocado, tart cherries, turmeric, olive oil, ginger, flax seeds, blueberries to fight inflammation.
This vitamin is essential for the collagen synthesis, the normal bone development, and the bone matrix. It lowers the risk of bone fractures and boosts the density of bones.
Eat more broccoli, strawberries, papaya, lemons, berries, oranges, bell peppers, kiwi, cauliflower, spinach, and Brussels sprouts regularly.
Joints and bones health depends on this vitamin, so its reduced levels elevate the risk of minimal trauma fractures and impede the proper calcium absorption in the body.
You need an expose to adequate sunlight, in the mornings especially , take supplements, and increase the intake of dairy, fish, egg yolks, cod liver oil, and fortified cereals.
A Healthy Weight
Extra pounds aggravate knee pain because they expose them to constant pressure, so you should try to lose extra body weight and stabilize and strengthen the knees.
It abound of omega-3 fatty acids DHA and EPA, so it efficiently improves bone density and heals joint pain and stiffness.
According to International Journal of Neurosurgery and Neuroscience study, participants received 1,200 mg fish oil daily, also they consumed salmon, tuna, and mackerel twice a week and drastically improve the health of their joints.
Exercises For Strong Knees
You should start exercising regularly to strengthen the weak knees, and the muscles that surround them, and properly align the bones. You should include lunges, single-leg squats, straight-leg raises, knee squats, step-ups, hamstring stretches, and knee bends with a Swiss ball.
Massage therapy has huge benefits for the muscles and pain, boosts blood circulation, and strengthens the joints. You should try to rub the knees gently with some coconut or olive oil counter-clockwise and clockwise for 10 to 15 minutes daily, and you will relieve the pain and discomfort.
Swimming present low-impact aerobic exercise, that treats joint stiffness, and strengthens the bones, joints, and muscles. Swim for half an hour, at least 3-4 times a week for best results.
If you suffer from osteoporosis or rheumatoid arthritis, you need to boost magnesium levels in the body and Epsom salt is one of the best ways to do so.
It treats the inflammation in the knees and provides high amounts of magnesium. Only add 2 tablespoons of it in ½ cup of water, soak a washcloth in the solution, and apply it on the knees. Let it act for 15 to 20 minutes. DO this twice a week.
Once or twice weekly enjoy an Epsom salt bath for 20 minutes.
- You should avoid jumping, sudden movements, and all activities that increase the pain in the knees
- To strengthen the knees cycle and walk
- You should avoid high-heels
- You must avoid alcohol
- To soothe knee pain and boost flexibility try yoga
- You should avoid standing or sitting for a long time
- Consume plenty of fluids to soften the cartilage
- You must avoid consumption of too much salt
- You must quit smoking