Quick tips to strengthen your knees

Did you know that the knees are the largest joints in the body? They give you the stable support to stand, squat and run. You could never jump, turn or crouch if it weren’t for your knees. It is therefore prudent that you care for them and do what it takes to strengthen them.

Weak knees are often a result of lack of exercise or injuries, but with the right exercises and a few quick home remedies, you can strengthen your knees in no time at all.

tips to strengthen your knees

Massage- The best way to add strength and cure knee pain is to massage them regularly. This will improve blood circulation and allow for both blood and nutrients to your weak knees to make them stronger.

  • Rub in some olive or mustard oil on your knees.
  • With firm strokes, massage both clockwise and anticlockwise for at least 15 minutes.
  • You need to do this twice or thrice a day till the pain subsides.

Consume more Vitamin C- Collagen plays an important role in strengthening your knees. This is because your knee cartilages are made of collagen. When you consume food rich in vitamin C, you will promote bone development. Some rich sources of Vitamin C include cauliflower, Brussels, lemon, bell peppers and strawberries.

Include food rich in omega fatty acids in your diet- Consume food rich in omega 3 fatty acids and DHA. This will improve your bone density and strengthen the joints of your body and particularly your knees. Good sources of omega fatty acids are tuna, salmon and mackerel. Consuming fish oil will not just strengthen your knees, but also alleviate symptoms such as joint pain and acute stiffness.

Swimming- Swimming is a really low impact exercise that will do your plenty of good. It is an aerobic exercise that does not put extensive pressure on your knee joints. It will reduce stiffness in the knees and strengthen every muscle around your knee joint to make it more flexible. Swim for at least 30 minutes each day to keep your joints healthy and strong.

Eat calcium rich food- Calcium like you already know is paramount for good bone health. When the levels of calcium in your body dips, your bones begin to get weaker. Since the body cannot produce calcium, it is important that you supplement it by eating the right food. A few sources of calcium include orange juice, milk, almonds and cheese. You can also pop in some calcium supplements if you suffer from severe pain in the knees.