Health

10 Tips to Strengthen Your Knees and Keep Them Healthy

Our knees are one of the most important joints in our body and they’re also the biggest ones as well. As such they’re exposed to a lot of pressure throughout our life as they also carry our entire body weight and enable us to move. As we age, the knees and their function deteriorate and in time they can become quite painful and obstruct our movement. This is a normal sign of aging but in some people it’s more accentuated than in others, causing excruciating pain and inability to walk, stand up and move in general which is why millions of people who suffer from this problem are looking for the best remedy to resolve their problem. Unfortunately, conventional medicine hasn’t still found a remedy for knee and joint pain which will have long-lasting effects, all they have to offer is short-term solutions and pain killers to ease the pain. But alternative medicine has a few tips to offer on the subject of knee pain which can help you improve your condition, strengthen your knees and keep them healthy and functioning.

Strengthen Your Knees With These 10 Tips

Calcium supplements

Calcium is especially important for bone health so if you want to keep your bones strong and healthy you need to make sure you’re not deficient in this essential mineral. Calcium deficiency is connected to an increased risk of osteoporosis and a number of other inflammatory conditions which is why supplementing with calcium is the right thing to do if you want to strengthen your knees and keep them healthy. You can increase your calcium intake through food or start taking supplements.

Vitamin C

When it comes to knee and bone health vitamin C is one of the most important vitamins. It increases the production of collagen and keeps our bones and joints healthy and strong, Vitamin C can be found in citrus fruits as well as fermented foods, spinach, broccoli, cauliflower and bell peppers.

Swimming

The best exercise for strong knees is swimming. It will not just reinforce your knees but every other joint in your body so if you have joint pain start swimming right away.

Anti-inflammatory foods

Anti-inflammatory foods like olive oil, avocados, ginger, walnuts, sweet potatoes and blueberries should become an indispensable part of your diet if you want to have strong and healthy knees.

Knee exercises

Exercises that target the knees can also be effective in reducing knee pain and increasing flexibility and mobility. You can try knee bends, lunges, straight leg raises and knee squats and perform them regularly for best results.

Maintain healthy weight

Overweight people tend to have more problems with the knees as they have more weight to carry. This means that you need to make sure you reduce your weight and keep it within the normal range if you want to reduce the pain.

Vitamin D

Just like vitamin C, this vitamin plays a crucial role in the health of our bones and joints. The main source of vitamin D is the sun but in the winter when sunlight is scarce you can get it through foods like cod liver oil, fish oil, dairy products, fortified cereals and mushrooms.

Epsom salt

Magnesium deficiency is often the main cause of osteoporosis and knee pain which means you need to increase your magnesium levels. You can do it by preparing yourself a hot Epsom salt bath and soak in it on a regular basis, as Epsom salts are a magnesium sulfate compound and will raise your magnesium levels through the skin.

Fish oil

Fish oil is rich in omega 3 fatty acids which reduce knee pain and increase bone density. Experts suggest a daily intake of 1200mg of fish oil to reduce the stiffness and pain in your joints and promote overall health as well.

Massage

And lastly we recommend a good, relaxing massage. They’re excellent for keeping your knees strong and flexible and reducing the pain. You can massage your knees with coconut oil every day for about 15 minutes to improve your circulation and promote relaxation.

Also it’s important to note that people with joint and knee pain should avoid prolonged periods of sitting and standing as well as eat a healthy, balanced diet and be more physically active.

 

Article and image source : http://alternativemedicinehouse.com/10-tips-strengthen-knees-keep-healthy/

 

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