The largest joints in the body are the knees. Because of them we can run, walk, crouch, stand, jump and turn around.
That is why it is important to keep them strong.
A lot of people have problems with their knees and that mostly happens when we are old. However, in these days the age is not important and many people have that problem. Having weak knees can cause problems with everyday activities such as lifting weights, climbing and mobility.
Some of the reasons for that can be injuries, a lot of sodium intake, nutrition deficiency, lifestyle, drinking, smoking arthritis etc. and all of them can cause tear and wear in our knees.
We present you some tips that will help you to have healthy knees.
Exercise: you can do different exercises that will help you to keep the knees strong. You will maintain knee position, your bones will be strong and the alignment will stay in perfect position. You can do step-ups, lunges and hamstring contractions, leg raises, squats and knee bends.
You should do these exercises at list 60 minutes daily and you can also consult with a trainer. However, if the pain is increases you should consult with a doctor.
Massage: you can strengthen the knees with massage. The joints and muscles will become strong with the improved circulation. You can use warm oil, such as coconut, olive or mustard oil. You should massage the knee in both directions for a couple of minutes, two times daily.
Epsom salt: arthritis and different joint problems are caused by lack of magnesium. Epsom salt can help you in this case. It will reduce the inflammation and it will help your muscles to function properly.
Just add few tablespoons of Epsom salt in one cup of warm water and apply it on the knee. After few minutes wash it off and repeat when necessary. If you want you can make a bath with Epsom salt.
Swimming: you can reduce the pain and stiffness with swimming and you will strengthen the bones as well. You should go swimming for one hour, five days weekly. Remember to avoid breaststroke if the pain is big, since you will have to use lot of effort.
Calcium: calcium deficiency will have bad influence over your knees. It can lead to osteoporosis. Our body does not produce calcium and that is why you should include it in your diet. Greens, milk, cereals, almonds, edamame, molasses, sardines and orange juice contain a lot of calcium and they contain vitamin D as well.
Vitamin D: it is the main nutrient that our body needs for bone health and vitamin D deficiency can cause bone loss and fractures loss. Without vitamin D the calcium cannot be absorbed by the body. You should enjoy in the sun every morning for 15 minutes. You should eat cereals, egg yolks, fish, dairy products and cod liver oil.
Fish oil: fish contain omega 3 fatty acids that will strengthen the bones and knees. It is full of anti-inflammatory properties and it can ease stiffness and pain. People who consume it have discovered bone health improvement.
Vitamin C: it will help in the formation of bones cartilage. It can develop the bones and it can maintain the quality of bones, bone matrix and collagen. It can reduce the risk of fractures. You can find it in bell pepper, kiwi, broccoli, papaya, spinach, cauliflower etc. Eat as much as you can.
Healthy weight: if you are not overweight there will be no pressure on your bones. That can make your knees weak.
You should lose weight naturally and healthy.
Anti-inflammatory food: your knees can be weakened by inflammation and in order to prevent it you should eat spinach, flaxseeds, blue berries, avocados, sweet potatoes, olive oil, turmeric, walnuts, ginger, walnuts, etc. Do not eat foods that can cause inflammation.
Additional things that you can do:
• Avoid smoking and drinking
• Avoid sitting or standing for a long period of time
• Avoid wearing high heels
• Reduce the salt intake
• Do yoga