How Can You Make Your Knees Strong? Essential Tips are here!
For a flexible and smooth movement, it is necessary that our knees are healthy. Strong knee joints provide stability to our legs so that we can stand, walk, run, jump, and turn effortlessly.
With increasing age, knees can become weak due to which you can get difficulty to perform your daily activities. Furthermore, weak joints can be the result of an injury, strain on the knees, inactive lifestyle, nutritional deficiency and excess sodium intake, smoking or drinking. Osteoarthritis can also be a reason for the severe joint pain.
So, for the better health of the joints, you should make some changes in your lifestyle and diet also.
Here are some ways that can help in strengthening your knees in a right way.
Vitamin D :
Vitamin D is highly necessary nutrient to keep bones strong and healthy. A vitamin D deficiency can cause risk of minimal trauma fractures and bone loss also. Moreover, the body also becomes unable to absorb enough calcium without an adequate amount of vitamin D.
Your body automatically builds vitamin D when it is exposed to sunlight. So, you should spend at least 15 minutes in sun daily. You can also get vitamin D from dietary sources such as fish, cod liver oil, cereals and dairy products. For this purpose, you can also take vitamin D supplement, but consulting doctor is important for it.
Calcium is essential for bone health and its deficiency can lead to a weakening of the bones. Our body cannot produce calcium so, taking foodstuff that with calcium will be the right thing to do. You can add natural sources of calcium to your diets such as leafy greens, milk, almonds, cheese, and fortified orange juice.
Taking supplements that contain vitamin D can also help in the absorption of vitamin D.
Vitamin C :
Vitamin C plays an important role in the formation of collagen – a major component of knee cartilage. Additionally, it is also necessary for collagen synthesis, normal bone development, and bone matrix quality. It is also good to improve bone mass density and reduce fracture risk. Some good sources of vitamin C are Some good sources of vitamin C include broccoli, bell peppers, oranges, lemon, strawberries kiwi, cauliflower, and spinach.
Massage therapy is another important means to make knees strong and healthy. Regular massage helps improve circulation so, nutrients reach the weak muscles and joints to make them stronger.
You can rub warm olive, coconut and mustard oil on your knees. Massage your knees in both clockwise and counter-clockwise directions for 10 to 15 minutes. For the better results, you can do it twice a day. In severe pain, taking help of an experienced massage therapist will be a right option to do.
Swimming is a beneficial exercise to treat knees pain. It allows you to exercise your knees with less pressure on joints so, it is a good option for people suffering from arthritis. Swimming can help in reducing knee stiffness and strengthening the muscles and bones as well.
So, you should set a target for 30 minutes 5 days per week. For this purpose, strokes like the front crawl, backstroke and butterfly are beneficial for knee joints. You need to avoid breaststroke as it places more pressure on the knee joints.
Fish Oil :
To get relief from the joint pain fish oil is also a good option. It contains the omega-3 fatty acids Known as docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) that can help strengthen knee joints and improve bone density. As it is good in anti-inflammatory properties, it is helpful in reducing pain and stiffness.
You can take supplements for it, but taking doctor’s advice is also recommended.
Maintain Healthy Weight :
Your weight should be in control if you want to control your joint pain. If your body is overweight, your knees will become weak due to more pressure on them. Besides this, obesity also increases the risk of knee or hip replacement.
It is necessary to maintain a healthy weight to reduce the pain of joints. If you are finding difficulty to reduce your weight, you should consult a dietitian or a doctor to help you.
An experienced health expert can give you the right advice to take care of your overall health.
These above-mentioned methods can help you to fight your joint pain. Besides this, you can also apply Dr. Ortho oil on the affected area. This oil is completely natural and a perfect mixture of 8 natural herbs that work great to give relief from the joint pain. We Can Use Dr. Ortho as an Instant Pain Relief Oil.
So, without wasting much time, you must start working on your joint pain relief process.
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