The biggest joints in the body are the knees. They give us flexibility, support and stability too. So we walk, run, jump and so on. We need to take care of these joints better.
Usually, older people have such problems with weak knees. They impair the mobility if not healthy and stop us from doing any daily activities.
The causes can be many. Some are due to nutrition, injuries and so on. Also a lot of salt in diets, sedentary habits, smoking, drinking and osteoarthritis.
For stronger knees, start with more active lifestyle and healthier habits.
Here are 10 tips for doing so:
- Knee workouts- a lot of such workouts make the knees stronger. Also the joints will be aligned in a good way, and such workout are lunges, step up, hamstring workouts, single leg squat, knee bend and swiss ball squats, along with one leg raises.
Get an expert for this and do them at least 30 min per day. 4-5 times a week is enough. You will have less stiffness.
- Massage- massage makes better blood flow and less pain in the joints and muscles. Use warm olive oil, mustard or coconut oil to rub the knees. Massage clockwise and counter clock too for 15 minutes. Do this 2 times per day. Also, talk with a masseuse.
- Epsom salt- best for those with weak knees, rheumatoid arthritis, osteoporosis and low magnesium. Since this salt has a lot of magnesium, use it. Also, that mineral makes calcium absorbing easier and soothes the muscles. Take ½ cup warm water and add 2 tbs of Epsom. Apply on the knees with dipped in cloth and after 20 min rinse. Or make an Epsom bath with 1 cup of this salt to soak the knees for 20 min. do it 2 times per week.
- Swimming- this workout is great for the knees. It is a fitness for the whole body, but it also loosens tense knees and bones. Swim every day for 30 minutes, 5 days per week. It will remove back pain, knee pain and you should do the backstroke, front crawl, butterfly stroke too. Avoid the breaststroke it will worsen the knee issues.
- Calcium- the bones need calcium for best health, so lack of it means thin bones, weak bone tissue and osteoporosis. We naturally do not make enough calcium, so we need good diets and supplements. Eat dark leafy greens, cereals, sardines, almonds, edamame, cheese, milk, orange juice and molasses. For the supplements, take the ones with vitamin D for better nutrition and talk with a doctor for the dose.
- Vitamin D- this is the best for bones health. Lack of it means losing bone tissue and more risk for fractures. Also, the body cannot absorb the calcium without this vitamin. We make the vitamin naturally, when we go to sun exposing, so get healthy sun exposure as much as you can. Also ead cod liver oil, cereals, egg, and dairy.
- Fish oil- omega 3 fat acid docosahexaenoic DHA and the eicosapentaenoic EPA in this fish oil are the good ones. They reduce inflammation and lower joint pains. The International Journal of Neurosurgery and Neuroscience made a 2006 study for people who took EPA, 1200 mg daily. Their joints were really healthy. Eat this 2 times per week, and consider mackerel, tuna, salmon too.
Or also take 6 g fish oil, twice a day.
- Vitamin C- this one is crucial for cartilage tissues. Also for the matrix of the bone, collagen and healthy bones. It improves their density and lowers fracture risks. Eat peppers, broccoli, oranges, papaya strawberries, kiwi, berries, spinach, cauliflower, and Brussels sprouts.
- Healthy weight- obese people have weaker knees due to the weight pressure. Also, they have weaker hips too. They need to lose weight In a healthy way and one of the reasons is stronger knees.
- Anti-inflammation foods- eat foods like salmon, flaxseed, avocado, tart cherry, olive oil, turmeric, blueberries, spinach, walnuts and sweet potatoes. Also, avoid white flour, white rice, soda, sugars and saturated fats.
- Cycle, walk and workout.
- Avoid high heels.
- Avoid salt
- Stops smoking and drinking
- Do not workout with heavy on the knee equipment
- Avoid being sedentary or standing for a long time
- Do yoga
- Avoid heavy sports like jumps, twists start and stop