The knees are the body’s largest joints. They provide flexibility, support and stability in the legs so we can turn around, crouch, jump, run, stands and walk easily. It is very important to keep them healthy and strong.
Usually older people experience problems with the knees as they age, but people at any age can also experience it as well. Weak knees affect the mobility of people and impede their activities like lifting boxes and walking downhill.
There are many reasons that can lead to weakened knees. Some of them are a result of osteoarthritis in the knee, smoking, drinking, a sedentary lifestyle, excess sodium intake, strain or an injury and nutritional deficiency. If you suffer from weak knees or knee pain, you can strengthen them with some lifestyle or dietary changes.
Here are ten ways to strengthen them:
Exercises
There are many exercises that can improve the weak knees by strengthening the bones in the knees, keeping the joints aligned and properly positioned and strengthening the muscles around the knees. Some of these exercises are straight-leg raises, squats with and Swiss ball, knee bends, single leg squats, hamstrung stretches with thigh contraction, step-ups and lunges. Try to get these exercises from an expert and do the exercises thirty minutes a day, at least four to five times a week. If you notice pain or stiffness during exercising, stop exercising and visit a doctor.
Massage
Massage therapy is another way to strengthen the knees. It will make the joints and muscles stronger and regular massage can enhance the circulation which will provide them with more nutrients. Use warm coconut, olive or mustard oil to rub the knees with gentle but firm movements. Massage for ten to fifteen minutes in clockwise movements. Consult a massage therapist if you experience chronic pain in the knees.
Epsom salt
It’s known that those with knee pain or weak knees as a result of osteoporosis or rheumatoid arthritis have very low levels of magnesium. Epsom salt is high in magnesium and in is recommended to decrease this feeling. It can lower the inflammation around the joints of the knee. It is needed for proper function of the muscles because it helps in the calcium absorption. Dissolve 2 tbs. of Epsom salt in ½ cup of warm water and apply it on the knees with washcloth. Leave it for fifteen to twenty minutes and wash it off with lukewarm water. Repeat 1-2 times a week. You can also prepare an Epsom salt bath with one cup of Epsom salt. Soak for twenty minutes and enjoy in it 1-2 times a week.
Swimming
Those who suffer from arthritis or knee pain can benefit from the swimming. It improves the overall fitness and strengthens the muscles around the knee joints, strengthens the bones and lowers the knee stiffness. Try to do it about thirty minutes a day, five days per week. Beneficial strokes are butterfly stroke, front crawl and backstroke. Avoid breaststroke as it puts pressure on the joints of the knee.
Calcium
The bones need calcium for their health, a calcium deficiency can lead to thinning and weakening of the bones and cause osteoporosis. As the body is not able to produce this nutrient naturally, the best way to get it is through supplements or dietary sources. You can get it from sources like fortified orange juice, blackstrap molasses, sardines, calcium fortified cereals, edamame, cheese, almonds, dark leafy greens and milk. If you decide for supplements, you should get the one that includes Vitamin D to help the absorption of the calcium. For the proper dosage, consult a doctor.
Vitamin D
This vitamin is great for the bone and joint health. Vitamin D deficiency can lead to bone loss. The body can’t absorb enough amount of calcium without vitamin D. Our body produces this vitamin in sun exposure, and it is recommended to expose the knees in the morning to sunlight for fifteen minutes per day. You can also get it through dairy products, egg yolks, fortified cereals, fish and cod liver oil. Consult a doctor, if you decide to get supplements.
Fish oil
The fish oil’s eicosapentaenoic acid, DHA (docosahexaenoic acid) and omega 3 fatty acids help improve bone density and strengthen the joints of the knees. Because of its anti-inflammatory properties it can lower the joint stiffness and pain. A study from 2006 by the International Journal of Neurosurgery and Neuroscience, says that those who took EPA from the fish oil, 1,200mg per day noticed improved health of the bones. Consume fish like salmon, tuna and mackerel two times a week. You can take up to 6gr of fish oil, twice a week but consult a doctor before you take any supplement.
Vitamin C
Vitamin C is crucial for the formation of the collagen which is one of the main components of the knee cartilage. It is important for normal development of bones, synthesis of collagen and the quality of bone matrix. It improves the bone’s mass density and decreases the risk of fractures. You can consume foods like Brussels sprouts, cauliflower, spinach, kiwi, berries, strawberries, papaya, oranges, lemon, broccoli and bell peppers. Before you take any supplement, consult a doctor.
Healthy weight
Those who are overweight put much more pressure on the knees. It increases the work of the knee joints and makes weaken knees. It raises the risk of knee or hip replacement. They should try to lose weight in a health way to improve the stability and the knee strength.
Anti-inflammatory foods
The inflammation can cause painful and weak knees and that is why you should consume more foods that are anti-inflammatory like walnuts, flaxseeds, sweet potatoes, salmon, spinach, blueberries, avocados, olive oil, ginger, tart cherries and turmeric. You should avoid foods like sugary foods, soda, foods high in saturated fats, white flour products and white rice.
- Enjoy walking and cycling to strengthen the knees;
- Try not to wear high-heeled shoes;
- Don’t consume too much salt because it can lead to calcium loss;
- Quit drinking and smoking;
- Avoid exercises that increase pain in the knee;
- Increase the fluid consumption to soften the cartilage;
- Don’t stand or sit for longer period;
- Try yoga poses which are recommended for this condition;
- Avoid sports that include sudden movements like twisting, starting and stopping and jumping.
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