Our knees are the biggest joints in our body and they provide us with proper mobility and balance. Without healthy knees, we cannot walk, stand up, run, turn around, and jump. Therefore, we must do everything in our power to maintain their optimal health as much as possible.
Knee problems are very common in adults and elderly more than in any other group due to the aging factor. However, there are other contributing factors which can lead to knee problems at a younger age, for example, excessive stress, injury, excess intake of salt, smoking, alcohol consumption, osteoarthritis, etc. This being said, we compiled 10 methods that can help you strengthen your knees.
How to Make the Knees Stronger and more Durable
- Increase the levels of calcium
The primary energy source for the bones is calcium, a mineral which gives the knees its strength. When the body is unable to produce enough calcium on its own, you should opt for quality calcium supplements and also include calcium-rich foods to your diet. For example, you need to eat more dark green leafy veggies, milk, almonds, dairy, sardines, fortified cereals, and 100% orange juice.
- Increase the intake of vitamin C
Vitamin C is pivotal for the knees since it encourages the synthesis of collagen and the proper development of bone fragments and bone tissue matrix. What’s more, vitamin C betters the thickness of the bones and reduces the risk of bone cracks. To increase its levels, eat more broccoli, oranges, kiwi, strawberries, cherries, lemons, papayas, spinach, Brussels sprouts, cauliflower, etc. or opt for quality vitamin C supplements.
- Increase the intake of vitamin D
Lack of vitamin D increases the chances of bone fractures due to the fact that the body cannot absorb the necessary amount of calcium in the body. Proper sun exposure is one of the best ways to supply the body with this important vitamin, but, you can also intake it through foods like eggs, seafood, dairy, cereals, and cod liver essential oil.
- Swim more
People who are suffering from knee pain are often advised to practice swimming since it is the ideal activity for strengthening the bone mass, bone tissue, and to lower the rigidity. For optimal results, you should swim 30 minutes every day, 5 days per week.
- Eat anti-inflammatory foods
To treat knee inflammation and reduce pain in the knees, you should eat more ginger, virgin olive oil, avocados, walnuts, salmon, flaxseed, spinach, turmeric, and sweet potatoes. On the other hand, you should stay away from sweets, soft drink, white flour foods, saturated fats, and white grain.
- Do knee-strengthening exercises
These exercises will strengthen the muscles around the knees and the bones by properly aligning them. You should do step-ups, knee squats, knee bends, lunges, straight-leg raises, and single-leg squats.
- Maintain a healthy weight
Obese and overweight people are more prone to knee issues than people who maintain a healthy weight. This is because the knees are excessively pressured from the weight and as a result they weaken more and more. Therefore, if you are overweight or obese, do everything in your power to reach a normal weight in combination with proper exercises that will make your knees stronger than before.
- Epsom salt compresses
If you suffer from rheumatoid arthritis or brittle bones, it means that your knees need more magnesium. To reduce the discomfort and pain in the knees, you should opt for Epsom salt compresses to lower the inflammation. You will need to dissolve 2 tbsp. of Epsom salt in half a glass of water and then apply the mixture with the help of a clean cloth onto the knees. Leave it on for 15 minutes before rinsing off the area with warm water. For optimal results, repeat the procedure twice per week.
- Massage
Massage is good for the body because it removes the joint capsule and muscle ache and because it strengthens the bones and enhances the blood circulation. You can use virgin olive oil or coconut oil when you massage the knees to ease the rubbing. Massage them clockwise or counter-clockwise for 15 minutes daily.
Additional Tips
- Do not consume excessive amounts of salt to prevent loss of calcium
- Drink more fluids to soften the cartilage
- Take daily walks to strengthen the knees
- Never make sudden shifts that can pressure your knees even more
- Ladies should not wear high heels on a daily basis
- You should avoid standing for a prolonged period of time
- You should not smoke
- You should avoid excessive intake of alcohol