Interestingly, knees are the largest joint in the human body, which provide support, stability and flexibility in the legs, so a person can stand, walk, jump, run, crouch, and give around easily. Therefore, it is so important to keep these large joints strong and healthy body.
Although, the elderly usually found in knee problems and her knees weaken with age, but people in almost any age may also experience some knee problems.
Indeed, weak knees affect the mobility of a person and prevent his / her daily activities.
There are a variety of reasons that may contribute to weak knees, like a knee injury or stress, nutritional deficiencies, physical inactivity, intake of excess sodium, smoking , drink, or osteoarthritis in the knee.
If you suffer from knee pain or weak knees, which can be strengthened with the help of some changes in diet and lifestyle lifetime.
These are the 10 best ways to strengthen the knee:
1. exercises to strengthen the knee
There are a number of exercises that can improve their condition of weak knee by strengthening the muscles around them, keeping the joints correctly positioned and aligned, as well as strengthening the bones of the knee. These exercises include really step-ups, lunges, leg stretched out straight, single-leg squats, hamstring stretches with the contraction of the thigh and knee bends and squats with a Swiss ball.
Consider learning these exercises a professional to do them for half an hour a day, at least 4-5 times a week. But in case you notice knee pain or stiffness increases with these exercises, just stop doing them and visit your doctor to see which ones are suitable for your condition.
can also strengthen your knees and treat knee pain with a massage therapy. In addition, it will make your muscles and joints stronger as regular massage will improve circulation, providing more nutrients.
By using hot mustard, coconut, or olive oil should be rubbed knees with gentle but firm movements. That is, massaged in both movements to the right and left for 10-15 minutes. In addition, repeat twice a day if necessary.
However, if you have chronic knee pain, consult an experienced massage therapist.
3. Epsom salt
is well known that those who have the weak knees, or experiencing knee pain due to rheumatoid arthritis or osteoporosis, usually have extremely low levels of magnesium. Therefore, Epsom salt abundant in magnesium, is highly recommended to reduce the unpleasant feeling because it can quickly reduce swelling around the knee joints. What’s more, magnesium is also necessary for proper muscle function, as it can help calcium absorption.
Dissolve 2 tablespoons of Epsom salt in half a cup of warm water. Then apply the solution to his knees with a towel and leave for about 15-20 minutes before washing it off with warm water. Repeat this once or twice a week.
Another option is to prepare a bath of hot Epsom salt with a cup of Epsom salt, then soak your body for at least 20 minutes. Having this incredible bath once or twice a week.
Those suffering from knee pain or arthritis may swimming benefit low-impact aerobic exercise. Despite improved overall fitness, but swimming can also strengthen the muscles around the knee joints, bones, and reduce knee stiffness.
Try to swim around half an hour every day, 5 days a week. Moreover, swimming strokes beneficial for knee joints are back, butterfly and crawl. This will prevent possible breaststroke as it puts a lot of pressure on knee joints.
Bones need calcium for optimal health, by thus, the lack of calcium can lead to a weakening and thinning of bones, resulting in osteoporosis. As the human body is unable to produce calcium naturally, the best ways to prevent calcium deficiency is through dietary sources and supplements.
Calcium can be obtained from these natural ingredients: dark leafy greens molasses, milk, soybeans, cheese, almonds, sardines, fortified cereals with calcium, juice fortified orange, and blackstrap. If you decide to use calcium supplements, including use vitamin D to help calcium absorption in the body. In addition, consult your doctor for proper dosage.
6. Vitamin D
It is considered as a threshold nutrient for optimal healthy joints and bones. Vitamin D deficiency may contribute to the loss of bone mass and increased risk of fractures minimal trauma. Also, your body is unable to absorb enough calcium without adequate amounts of this vitamin.
As the human body produces vitamin D in sunlight exposure, it is advisable to expose his knees to sunlight early in the morning, for about 15 minutes daily. You can also get this vitamin by eating cod liver oil, fortified cereals, fish, dairy products, and egg yolks.
7. Fish oil
includes omega-3 fatty acids, eicosapentaenoic and docosahexaenoic acid can help improve bone density and strengthen the knee joints. Because of its excellent anti-inflammatory properties, which may even reduce joint pain and stiffness.
According to the International Journal of neurology and neurosurgery, there was a study published in 2006 he showed participants who had the EPA fish oil in the amount of 1,200 milligrams per day had better joint health. Also, keep the consumption of cold water fish such as tuna, mackerel and salmon twice a week into account.
or consume up to 6 grams of fish oil twice daily (but make sure it is at least 30% DHA / EPA). In addition, you should also consult your doctor before taking any supplements.
8. Vitamin C
It is of vital importance for the formation of one of the main components of knee cartilage, namely, collagen. Additionally, this vitamin is also important for the quality of the bone matrix, collagen synthesis, and normal bone development. Vitamin C can enhance the density of bone mass and reduce the risk of fracture.
is important to know that good dietary sources of vitamin C are: broccoli, peppers, spinach, strawberries, lemon, cauliflower, strawberries, papaya, oranges, kiwi and cabbage Brussels. Before taking supplements in chewable tablets and capsules consider consulting your doctor.
healthy weight 9.
Overweight people really put much more pressure on his knees as a result of its heavy weight, which increases the work of his knee joints, and make your knees weak. In addition, obesity increases the risk of hip or knee replacement.
10. anti-inflammatory foods
Inflammation can lead to knee weak and painful, so you should consume more anti-inflammatory foods in order to fight this disease. For example, some of them are salmon, turmeric, flax seeds, spinach, walnuts, tart cherries, blueberries, olive oil, ginger, avocado, and sweet potatoes.
What is more, you should also omit inflammatory foods like white flour products, soft drinks, sugary foods, white rice and saturated foods.
– Avoid wearing high heels
– Consider cycling and walking to strengthen knees
– Avoid taking too much salt as it can lead to loss calcium
– Do not carry out activities that increase the knee pain
– Quit smoking and drinking
– Increase fluid intake to soften the cartilage
– yoga postures practice suggested for this condition
– Avoid standing or sitting in the same position for a longer period of time
– Do not play sports that include sudden, twisting jump, and start and stop.