10 Tips to Strengthen Your Knees and Keep Them Healthy

The knees are the biggest body joints, and they support the body and ensure body stability and flexibility. The knees need to function properly, so we can be able to stand, run, walk, turn around, and jump.

However, the knees often suffer over the years and thus reduce the mobility of the person. Moreover, knee pain is one of the most intense and unbearable aches.

The knees might also weaken due to nutritional deficiencies, injuries, strain, smoking, alcohol abuse, excess sodium intake, and osteoarthritis.

Your immune system is triggered by foreign threats, including microbes, plant pollen and chemicals. Inflammation develops when some of these invade the system, and throws the body out of balance.

Sometimes the inflammation just won’t go away, and the body can’t fight its invader. The threat develops into cancer, arthritis, heart disease, diabetes, depression, and Alzheimer’s disease. Some people just feel the inflammation in their knees.

 Yet, we offer you 10 natural ways to strengthen the knees, and support their healthy function:

  1. Calcium

Calcium is a vital energy source of the bones, and it affects their overall health. Since the body does not produce it naturally, make sure you consume calcium-rich foods, and take supplements.

Increase the intake of almonds, milk cheese, dark leafy greens, sardines, as well as edamame, fortified orange juice, calcium-fortified cereals and blackstrap molasses.

  1. Anti-Inflammatory Foods

To fight inflammation, you should avoid white flour products sugar, soda, saturated fats, and white rice, and consume walnuts, sweet potatoes, turmeric, olive oil, ginger, flax seeds, salmon, spinach, avocado, tart cherries, blueberries.

Pharmaceutical solutions are oftentimes prescribed as the best tool for inflamed knees, but nature has a better option for you.

According to Dr. Frank Hu, professor of nutrition and epidemiology in the Department of Nutrition at the Harvard School of Public Health, “many experimental studies have shown that components of foods or beverages may have anti-inflammatory effects.”

One thing stands for sure – you should definitely avoid unhealthy and processed foods. Refined carbs aren’t your friends, and you should definitely stay away from white bread and pastries. “Clean up” your menu and eliminate soda, red meat and margarine.

  1. Vitamin C

Vitamin C 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.

Make sure you consume lemons, berries, oranges, bell peppers, broccoli, strawberries, papaya, kiwi, cauliflower, spinach, and Brussels sprouts regularly.

  1. Vitamin D

The health of the joints and bones significantly 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 should expose yourself to adequate sunlight, preferably in the mornings, take supplements, and increase the intake of dairy, fish, egg yolks,  cod liver oil, and fortified cereals.

  1. A Healthy Weight

Extra pounds aggravate knee pain since they expose them to constant pressure. Therefore, try to lose extra body weight and stabilize and strengthen the knees.

  1. Fish Oil

Fish oil is a rich source of omega-3 fatty acids DHA and EPA, so it efficiently improves bone density and heals joint pain and stiffness.

The International Journal of Neurosurgery and Neuroscience conducted a study in 2006, in which participants received 1,200 mg fish oil daily, and consumed salmon, tuna, and mackerel twice a week. This drastically improves the health of their joints.

Fish oil is rich in healthy fats, and offers tons of benefits. It’s great for your joints which is why it’s recommended to anyone suffering from knee pain. Always opt for fatty fish such as mackerel, albacore tuna and salmon.

Of course, there’re some things you should keep in mind. Don’t take more than 3 grams of omega-3 fatty acid supplements such as fish oil capsules, as recommended by the University of Maryland Medical Center.

The oil will also relieve your pain. Omega-3 fatty acids relieve pain within 2 days of exercise. These boost the power of fish oil, and make it effective in relieving pain in the knee area.

Fish oil will also help you balance fatty acids. Don’t forget that too many omega-6 acids can give you bone marrow lesions. This was confirmed in a study published in the May 2008 edition of the journal Osteoarthritis and Cartilage.

  1. Exercises For Strong Knees

To strengthen the weak knees, and the muscles that surround them, and properly align the bones, you should start exercising regularly. Include lunges, knee squats, step-ups, hamstring stretches, single-leg squats, straight-leg raises, and knee bends with a Swiss ball.

  1. Massage

Massage therapy offers countless benefits for the muscles and pain, boosts blood circulation, and strengthens the joints. You can 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.

  1. Swimming

Swimming is a low-impact aerobic exercise, which treats joint stiffness, and strengthens the bones, joints, and muscles.  For best results, swim for half an hour, at least 3-4 times a week.

  1. Epsom Salt

You need to boost magnesium levels in the body if you suffer from osteoporosis or rheumatoid arthritis, and Epsom salt is one of the best ways to do so.

This salt treats the inflammation in the knees and provides high amounts of magnesium. Just add 2 tablespoons of it in ½ cup of water, soak a washcloth in the solution, and apply it on the knees. Leave it to act for 15 to 20 minutes. Repeat twice a week.

You can also enjoy an Epsom salt bath for 20 minutes once or twice weekly.