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10 Tips to Strengthen Your Knees and Keep Them Healthy

Knees are a part of our body and they are responsible for our flexibility, stability and support.

They help us walk, run, jump, stand, crouch, turn around, etc. So, if you do not want to have some serious knee health issues you should take proper care of them.

As we grow older our knees get weaker and usually elderly individuals are the ones who encounter issues with them. However, any individual can encounter knees issues, paying little mind to their age. There are many elements which can be the reason for powerless knees, for example: knee strain or harm, stationary way of life, abundance sodium consumption, osteoarthritis in the knee, liquor, smoking, etc. Here are 10 ways that can help you prevent knee pain:

1. Anti-inflammatory foods
Consume more of these foods, such as: walnuts, ginger, turmeric, avocados, sweet potatoes, salmon, olive oil, etc. Avoid inflammatory foods as much as possible because they can cause weakness and pain of knees.

2. Exercises
Exercises will strengthen the bones and the muscles in your knees and will successfully improve their condition. You need to exercise at least half an hour a day, a couple of times weekly. You can do knee bends, step-ups, single-leg squats, straight-leg raises and many other exercises.

3. Swimming
It is a great solution for treating a knee pain or arthritis. It can successfully reduce the stiffness of the knees and strengthen up the muscles and bones. You should swim at least half an hour a day.

4. Healthy weight
Being overweight can be a cause for weaken joints because it puts pressure on your knees and the joints have to do more work. So, it is of a big importance to lose excess pounds in order to enhance the stability of your knees.

5. Fish oil
Fish oil can upgrade the bone thickness and reinforce the knee joints because it contains docosahexaenoic corrosive (DHA), eicosapentaenoic corrosive (EPA), omega-3 unsaturated fats. Likewise, the solidness and joint agony will be lightened because of its solid calming properties.

6. Massage
Regular knee massage can improve the circulation and it is extremely beneficial for your knees. You can use olive oil, coconut oil or mustard for the massage. All you need to do is slowly massage the knee area for 10-15 minutes, at least two times a day.

7. Epsom salt
Epsom salt is rich in magnesium and it can viably calm this condition. It bolsters the calcium assimilation, in this way empowering a legitimate muscle work, and reducing the irritation around the knee joints. Simply break up two tablespoons of Epsom salt in a large portion of some water. Absorb a washcloth the arrangement and apply in on your knees. Give it a chance to remain for 15-20 minutes. At that point, you can flush it off with warm water. Rehash this methodology two times each week.

8. Vitamin C
It will enhance the bone mass density and reduce the risk of fractures. You can find it in many foods, such as: papaya, bell peppers, strawberries, kiwi, spinach, lemon, berries, broccoli, oranges, cauliflower, etc. You can also consume it as capsules or tablets.

9. Vitamin D
Vitamin D is fundamentally critical for joints and bones well-being. The danger of insignificant injury cracks and bone misfortune is expanded by the insufficiency of vitamin D. Vitamin D can be found in fish, invigorated grains, egg yolks, cod liver oil, and dairy items. Likewise, you can take a few supplements prescribed by your specialist.

10. Calcium
It is extremely important for the health of your bones and its deficiency can weaken the bones or cause osteoporosis. Out body does not produce calcium in a natural way, so we should consume with the food in order to supply. You can consume calcium by eating almonds, edameme, sardines, cheese, milk, blackstrap molasses, dark leafy greens, etc.

 

Source:

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