The largest joints of the body are the knees. They provide the body with stability, flexibility and support. Without them we would not be able to stand, walk, run, jump or even turn around.
Older people are usually those with knee problems, especially because of their old age. Their knee problems can affect their mobility and limit their daily activities. The simplest tasks can be like real chores. For that, we have to keep our knees healthy.
4 tips to strengthen your knees and protect against pain:
1. Exercises for strengthening the knee:
There are various exercises that can help your weakened knee. These exercises can strengthen the muscles around the knee and keep the joints in the correct position. Thus, the bones become stronger and properly aligned.
Some of these exercises are step-ups, hamstrings, one-leg squats, straight leg raises, thigh-contraction slits, knee flexions ...
2. The massage:
This method is most effective if you visit a professional. Massage therapy has proven to help muscles and joints. In addition, it makes them stronger and improves blood circulation and the necessary nutrients.
If you want to massage your joints at home, you should use coconut or olive oil to gently rub your knees. You can massage them both clockwise and counter-clockwise for 10 to 15 minutes. You can repeat this procedure as many times as you can.
3. Keep a healthy weight:
Overweight people tend to have more problems with their knees. Their knees are constantly under pressure because of the weight. So, they become weaker. In addition, obesity can increase the risk of needing a knee or hip replacement.
Therefore, overweight people should try to lose weight with a healthy diet and daily exercise if they want to improve their stability and strength.
4. Pay attention to your vitamin intake:
Calcium is an important source of energy for the bones. This has a huge effect on their overall health. However, the body can not create its own calcium naturally, so it is sometimes recommended to take supplements.
Vitamin C is also essential for knee cartilage, in other words, collagen. It can help with collagen synthesis, bone matrix and normal bone development. In addition, it can help increase bone density and reduce the risk of bone fractures.
Similarly, vitamin D is the most important nutrient for healthy bones and joints. Therefore, people who do not have this vitamin have an increased risk of minimal traumatic fractures.