It is very important to keep the knees strong and healthy so that it is easy to manage most of the physical activities. Below are 10 top methods that helps to strengthen your knees in a long run.
Strengthening Exercises
There are some exercises that help to strengthen the muscles around the joints and thereby target the weak knees. The mini or partial squats, hamstrings, step-ups, hip flexors, heel raises, glude bridges, wall slides with ball squeeze are some of the best known exercises that strengthen the muscles well. These exercises helps to keep the knees aligned properly and well positioned such that the bones are strengthened.
In order to get the best results, you can give at least 30 minutes of your time everyday for the knee strengthening exercises. Also, get to learn all these exericses from an expert so you vaoid any accidents and perform the exercises better in order to target the weak knees. If these exercises are bringing pain to your knees then it is better to avoid them and consult a doctor.
Knee Massage
Massaging your knees is also one better idea to get rid of the painful kness. Undergoing a good massage therapy can be beneficial since it adds added strength to the weakened muscles. When you undergo regular knee massages the blood circulation improves around the muscles and it spurts the energy to the ligaments and muscles in that particular region. By increasing the blood circulation in painful areas, the nutrient supply to that weak muscles are increased and the joints grow much stronger. You can use any oil such as coconut oil, almond oil or mustard oil or the massage. Just warm up some oil and gently give firm strokes and massage the knees in both clockwise and counter-clockwise directions. Follow the massage for at least 10 minutes and twice a day.
Intake of Calcium
We all know that our bones are made of calcium and so additional supply of calcium thereby increases the strength in the knees. When the body cannot produce calcium naturally the dietary sources and other supplements can be added on in case of deficiency. Some of the natural sources of calcium are dairy products, eggs, almond milk, dark leafy greens, fortified orange juice and others.
Intake of Vitamin D
Just like the calcium is very essential for the body, vitamin D also is most important so that the calcium gets absorbed into the body. Vitamin D is considered as a threshold nutrient for the body for optimal bone and joint health. A person who is vitamin D deficient will have an increased risk of knee and joint pain. So vitamin D is quiet essential for the body to absorb enough calcium
Vitamin C
The vitamin C is essential for almost every single issue. It is one of the major component of knee cartilage since the formation of collagen is possible with this. It improves bone mass density and reduces fracture risk. Broccoli, bell peppers, papaya, oranges, lemon, strawberries and other berries, kiwi, berries, cauliflower, spinach and Brussels sprouts are rich in vitamin C. The supplements can also be taken after consulting a doctor.
Fish oil
This is yet another nutrient source that is essential for strong knees. It contains omega-3 fatty acids DHA that can help strengthen knee joints and improve bone density. The anti-inflammatory properties in it can help to reduce joint pain and stiffness. You can take the fish oil supplements after consulting a doctor regarding the daily dosage.
Epsom salt
The epsom salt has diverse benefits in the field of beauty and health care. For those who have weak knees or suffer from knee pain can be best benefited by epsom salt due to the presence of magnesium in it. This is because the conditions like osteoporosis and rheumatoid arthritis often have abnormally low levels of magnesium. Since epsom salt is really high in magnesium, it provides quick relief and reduces inflammation around your knee joints.
You can use 2 tablespoons of Epsom salt and dissolve it in ½ cup of warm water. Use a clean cloth and dip it in the water and start rubbing or massaging on the knees. Allow the mixture to be absorbed by your skin for about 15 to 20 minutes. Later you canrinse it off with lukewarm water. You can also soak the whole body in the epsom salt water mixture so that the effect is gained by the whole body. Follow these methods at least twice a week.
Swimming
Swimming is a great exercise for all your joints since it has a low impact and is better and safe for your weak knees. These exercises put very minimal pressure on the knees which is a great option for indiviuals who are suffering from knee pain and arthritis. Swimming regularly will reduce the stiffness in the knees and it strengthens the muscles that are present around the knee joints and thereby strengthens the bones. Swimming for about 30 minutes at least 5 days a week should be ideal for knee pain.
The knee problems can occur at any age. Having weak knees can affect the mobility of the body and make it much difficult to carry out the everyday activities. There can be various reasons that result in having a weak knees, the wear and tear of the parts can happen as the days go on but giving proper treatment to it is very much essential. You can follow these 10 methods in order to overcome the pain in your knees or if you have any deficiencies. Along with these you can make certain lifestyle changes to have a strong and flexible knees.
source: http://www.healthyfoodplace.com
