Have you known the largest joints we have are the knees? They are for standing, flexibility, stability in legs and running, walking, crouching, jumping, standing…
So keep them strong and healthy!
Older people have pains mostly since they get weak with age and suffer a lot. Weak knees affect mobility and daily activities like waking and lifting loads.
There are many reasons for weak knees. Some are nutrient deficits, strains injuries, excess sodium, sedentary life, drinking, smoking, osteoarthritis, tear and wear…
If you have knee pain and weakness, make the knees stronger with life and diet changes.
The best 10 ways to make knees better:
Many workouts for knees improve the knees and make their muscles strong, joints well aligned and healthy. These are lunges, hamstring stretch, thigh contraction, 1 leg squats, knee bend with Swiss ball, straight leg raise. Learn them with some expert at least 30 min daily, 5 times weekly. If you see knees are stiff and hurt, see a doctor and pause the workouts.
Do massage therapies. This makes joints and muscles strong and better blood flow too, so you feel better. Use olive, coconut oil, warm mustard and rub the knees gently. Do clockwise moves and counter-clockwise for 15 min. do it 2 times daily and talk to an expert if you still have pain.
3. Epsom salt
This is for weak knees due to rheumatoid arthritis, osteoporosis and low Mg levels. So Epsom gives you Mg and lowers inflammation in joints. Also magnesium is vital for muscles and calcium absorbing. In ½ cup water add 2 tbsp Epsom and use this on the knees for 20 min, then rinse. Do this 2 times per week and also make Epsom bath soak for 20 min 2 times weekly.
Those with arthritis benefit from this a lot especially from aerobic swimming. Overall fitness, but also stronger joints, no knee stiffness and stronger bones too. swim 30 min daily, 5 days per week. The best moves are backstroke, front crawl and butterfly. Avoid the breaststroke.
The bones need this mineral so deficit of it thins the bones and makes osteoporosis. We do not make this naturally so calcium deficit is cured with supplements. Eat milk, dark leafy greens, cheese, almonds, edamame, cereals, sardines, molasses and OJ. Also get supplements with vitamin D in them and talk to a doctor for the dosage.
6. Vitamin D
This is the best for bones! Lack of it makes you prone to fractures and trauma. We make this vitamin with sunlight exposure so get out in the sun at least 15 min daily. Also eat cod liver oil, cereals, fish, egg yolks, dairy. For supplements, talk to a doctor.
7. Fish oil
It has omega 3 fats or DHA and also EPA for density in bones and stronger joints. It removes inflammation too and stiffness. The International journal of Neurosurgery and Neuroscience made a publication in 2006 and said those who get EPA of fish oil (1200 mg daily) have better joints. Have cold water fish also, tuna, mackerel, salmon 2 times weekly. Also get 6 g fish oil twice per day, for 30% DHA and EPA. Talk to a doctor prior it.
8. Vitamin C
This is vital for collagen in cartilages. It is vital for the bone matrix too, collagen synthesis and bone growth. Also makes density more and less fractures risks. Diet sources are broccoli, bell peppers, oranges, lemons, papaya, strawberries, kiwi, berries, spinach, cauliflower, Brussels sprouts too. talk to a doctor prior supplements.
Those obese have more knee pressure due to the weight. This makes weaker joints and knees. Also this makes risk of hip replacement. Those overweight must lose weight healthy and improve the knees.
Inflammation foods- inflammation damages the knees so eat foods like salmon, flaxseed, olive oil, turmeric, tart cherries, ginger, avocado, blueberries, sweet potato, spinach and walnuts.
Also avoid foods like rice, soda, white flour, sugar and saturated fats.
- Go cycling and walking
- Avoid high heels
- Avoid salt and loss of calcium due to it
- No drinking and smoking
- No activities for knee pain
- More fluids for the cartilage
- No sitting and standing for long time
- More yoga poses
No sports like twisting, start and stop, jump…
Article and image soruce: healthandlovepage.com