The knees are an important part of our body because they connect the thigh bone (femur) the shin bone (tibia), the bone next to it (fibula) and the kneecap and they are the ones that keep us moving.
Because of their complex physique, they are highly affected by injury.
Week knees are caused by injuries, strains, excess sodium intake, osteoarthritis, or bad life habits.
Check out these 8 ways to keep your knees strong and to avoid knee pain:
- Anti-inflammatory Foods
If you have an inflammation you might be feeling pain and weakness in your knees and this is why it is essential to eat foods such as turmeric, ginger, spinach, avocados, walnuts, blueberries and salmon which have an anti-inflammatory effect.
On the other hand, you should try to avoid food which can cause inflammation. These include flour, white rice, sugary foods and soda drinks.
Another effective exercise which can help you reduce your knee pain is arthritis because it improves your overall fitness. You won’t be feeling any stiffness in your knees, you’ll have stronger legs and the muscle joints will be stronger than ever.
Half an hour of swimming a day is all you need. You can swim in all different styles, but the butterfly, front crawl, and backstroke are the most effective once. Breaststroke actually isn’t really good for you because it puts pressure on the knee joints.
Exercise is good for our overall health and fitness and this is why it is essential to have exercise moderately. Your knees will become much stronger and thus, be in better condition.
You can do knee bends, hamstring stretches, step-ups, straight leg raises and lunges and even squats.
Ideally, you should do these for 30 minutes, 4 to 5 times a week.
- Epsom Salt
People who have weak knees usually don’t have the necessary level of magnesium and consequently, they suffer from rheumatoid arthritis and osteoporosis.
If you have these problems, you have to consume Epsom salt which is rich in magnesium and it can be a relief for the condition. What you have to do is mix 2 spoons of Epsom salt in water and apply it on your knees with a washcloth. After 15 to 20 minutes you should wash it with lukewarm water. If you have the time, do this twice a week.
Or, alternatively, you can dissolve some Epsom salt in your bathtub and soak in it for 20 minutes.
- Vitamin C
Vitamin C is a very important vitamin for the bones. It improves their development in terms of quality of the bone matrix and it also plays a crucial role in the creation of collagen. Once your bones become denser, they’re not as sensitive to fracture and cannot break that easily. If you want to incorporate more of this vitamin in your daily diet, make sure you eat kiwi, oranges, cauliflower, Brussels sprouts, and strawberries.
Alternatively, there are supplements which you can use.
- Vitamin D
More vitamin D means stronger bones and less fractures. If your body lacks this vitamin, it won’t be able to absorb enough calcium.
If you want to get vitamin D, go and soak up as much sun as you can. 15 minutes a day a day is ideal.
Besides this, you can find vitamin D in fish, egg yolks, and dairy products, or alternatively use supplements.
Who doesn’t love a massage? It feels good and it helps your blood circulation. You can use different products for a massage (coconut, olive oil or mustard). The technique is really simple; you just have to massage your knees twice a day with clockwise and counter-clockwise movements. And, of course, if you have chronic knee pain make sure you visit a massage therapist.
- Healthy Weight
Sometimes excess body weight can cause pain, especially in your joints. Your bones are exposed to more pressure and they have to work harder. To have stable knees it is crucial to losing the extra pounds that are bothering you.