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Orthopedics

Workouts to strengthen your knees

Knee is the largest joint that provides stable support to whole body. Also, knees provide flexibility and stability in legs so that one can stand, walk, run, crouch, jump and turn around with ease. So, it is essential to keep your knees strong and healthy.

Generally old people get Knee problems, but people can have knee problems at any age. Weak knees affect mobility and make it difficult to carry out daily activities, like lifting heavy weights or walking downhill.

Weak knees may occur as a result of an injury or strain on the knees, nutritional deficiency, lifestyle activities and heavy intake of sodium, smoking or drinking. Also knee problems may be due to osteoarthritis in the knee, which results from wear and tear on its parts.

Some lifestyle and dietary changes are helpful to strengthen the weak knees:

  1. Knee-Strengthening Exercises:

    There are some exercises that target weak knees. Those exercises help strengthen the muscles around joints, keep the joints properly aligned and positioned as well as strengthen the bones in knees.

    Some exercises that are good for your knees step-ups, lunges, and single-leg squats, hamstring stretches with thigh contraction, straight-leg raises, knee bends and squats with a Swiss ball.

    Aim for 30 minutes of knee-strengthening exercises at least 4 to 5 times a week. If exercises aggravate your knee pain or stiffness, stop doing them and immediately consult your doctor. It is better to take proper guidance with your doctor for suitable exercises.

  2. Massage:

    Massage therapy is another beneficial change adding strength to your knees and resolve your knee pain. Regular massage helps improve circulation so that more nutrients reach the weak muscles and joints to make them stronger.

    –  Rub some warm olive, coconut or mustard oil on your knees.

    – Using gentle strokes, massage the knees in clockwise and counter-clockwise directions for 10 to 15 minutes.

    – Do this twice daily as required.- If you have chronic knee pain, seek the help of an experienced massage therapist.

  3. Swimming:

    Swimming is a best exercise for weak knees. Swimming allows exercising knees with less pressure on joints; it is also a great option for people suffering from knee pain or arthritis.

    It can reduce knee stiffness, strengthen the muscles around knee joints and strengthen bones. Also, it improves overall fitness.

    Aim for half an hour of swimming 5 days a week. Strokes like front crawl, backstroke and butterfly are beneficial for knee joints. It’s better to avoid the breaststroke, as it places the most pressure on the knee joints.

  4. Calcium:

    Calcium is essential for bone health and deficiency of calcium can leads to thinning and weakening of the bones and osteoporosis. Human body cannot produce calcium naturally; dietary sources and supplements are the best options to prevent calcium deficiency.

    • Natural sources are dark leafy greens, milk, almond milk, cheese, almonds, edamame, calcium-fortified cereals, orange juice, and black strap molasses.
    • Choose supplements that also contain vitamin D to help your body absorb the calcium. Consult your doctor for the correct dosage.
  5. Vitamin D:

    For bone and joint health, vitamin D is considered a threshold nutrient. Deficiency of vitamin D can cause bone loss and an increased risk of minimal trauma fractures. The human body cannot absorb enough calcium without adequate amounts of vitamin D.

    • Human body manufactures vitamin D when it is exposed to sunlight, so expose your knees to early morning sunlight for 15 minutes daily.
    • Get vitamin D from dietary sources: fish, cod liver oil, egg yolks and fortified cereals and dairy products.
MaxCure Hospitals

The author MaxCure Hospitals

MaxCure Group of Hospitals is the fastest growing multi-speciality chain in India. Established in the year 2011, MaxCure Group of Hospitals has the vision to offer clinical excellence through experienced doctors, high-end infrastructure and transparent patient care which is on par with the best in the world.