Health

These Health Tips Will Help You Strengthen Your Knees

The knee joint is one of the strongest joints in the human body.

Our bones, muscles, and joints, are part of the musculoskeletal system which enables us to stand, walk, or run. It is very important to pay attention to the health of your knees.

Knee pain worsens with age. Knee pain is usually treated with medications, but if you follow these steps, you will significantly improve your knee health.

Calcium supplements 

Calcium is one of the most important nutrients for your body. It builds strong bones and teeth and helps in the prevention of osteoporosis and inflammation. You should include foods which are high in calcium in your daily diet because your body can’t produce calcium by itself. You can also include calcium supplements.

Vitamin C 

Vitamin C strengthens your bones and helps your body produce collagen which increases muscular elasticity and improves bone density. Lemons, berries, kiwi, strawberries, broccoli, spinach, bell peppers, and cauliflower are a rich source of vitamin C. If you have a calcium deficiency, consult your doctor about taking supplements.

Swimming 

Swimming is an excellent exercise. Swimming for half an hour 5 times a week reduces knee pain, increases your knee flexibility and bone strength. Also, it boosts your metabolism.

Anti-inflammatory foods 

Include anti-inflammatory foods in your daily diet. These foods ease the symptoms of arthritis and reduce joint cartilage damage. Avocados, sweet potatoes, flaxseeds, ginger, olive oil, walnuts, and blueberries have a potent anti-inflammatory activity which reduces knee and joint pain.

Exercises

Knee-strengthening exercises such as straight-leg raises, lungs, knee squats and knee bends are excellent exercises for keeping your knees healthy.

Maintain a healthy weight 

Being overweight has a negative effect on your knee health. A healthy diet and regular physical exercise are very important for your musculoskeletal system. Maintaining a healthy weight reduces the risk of knee problems.

Vitamin D 

Vitamin D helps your body absorb calcium. We get vitamin D from sunlight, but we should also include foods rich in vitamin D in our daily diet. Egg yolks, fish oil, fortified cereal, dairy products are a rich source of vitamin D.

Epsom salt 

Magnesium deficiency can cause joint pain. Epsom salt has potent anti-inflammatory and therapeutic properties. It is a rich source of magnesium, which reduces inflammation and pain. Just apply it topically. An Epsom salt bath relaxes your nervous system and improves mobility.

Fish oil 

Fish oil is a rich source of omega-3 fatty acids which keep the bones dense and strong. According to a study, people who take 1200 mg of fish oil every day are less likely to experience knee problems.

Massage 

Massage therapies help relieve muscle and joint pain. Also, they improve blood flow. Coconut oil and olive oil massages are highly recommended. For optimal results, massage your knees for 10-15 minutes every day.

Extra tips:

  • Reduce your salt intake.
  • Be physically active every day.
  • Wear high-quality, comfortable shoes.
  • Practicing yoga is highly recommended to people who suffer from weak knees.
  • Avoid sitting for too long.
  • Don’t smoke.
  • Avoid drinking too much alcohol.

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