The knee is the joint where the bones of the upper leg meet the bones of the lower leg. The knees are the largest body joints which provide stability and also help us walk, run, stand, turn, and crouch. Being active is very important for healthy joints, however sometimes they need rest and more care in order to work properly and maintain healthy. Unhealthy and week knees can significantly impede your everyday activities so it very important to take proper care of them.
Knee weakness is usually caused with age but it is not always the cause as sometimes people of any age face problems with them. Other causes of knee weakness can be sedentary lifestyle, knee strain or injury, excess sodium intake, alcohol consumption, smoking or a condition called osteoarthritis which is caused when the knee parts wear and tear.
There are natural ways to treat knee weakness and pain such as making changes in your lifestyle and diet. Here are some of them:
- Calcium
This mineral is essential for healthy bones and its deficiency causes thinning and weakening which lead to osteoporosis. Since our bodies are unable to naturally produce calcium it is very important to include more of it by taking supplements or with dietary sources.
Foods that are rich in calcium include: cheese, milk, almonds, dark leafy greens, calcium-fortified cereals, fortified orange juice, blackstrap molasses and sardines.
If you prefer taking supplements, choose the ones containing vitamin D because it helps the body to absorb more calcium. The proper dosage of this supplement can be prescribed by your doctor.
- Anti-inflammatory foods
Inflammation is another cause of knee pain and weakness so it is important to consume more foods that have anti-inflammatory properties such as spinach, ginger, turmeric, salmon, olive oil, tart cherries, avocados, walnuts, blueberries, sweet potatoes and flaxseeds. Foods that cause inflammation are soda, white rice, sugary foods, white flour products and foods high in saturated fats so you should avoid them as much as possible.
- Swimming
This aerobic exercise is great for improving the bone and muscle strength as well as reducing knee stiffness. It is advised to swim at least 30 minutes every day. The best swimming strokes for the knees are butterfly, backstroke and front crawl, and breaststroke should be avoided since it applies pressure on the knee joints.
- Exercise
The knee condition can be greatly improved by strengthening the muscles that surround them. Exercising also makes the knee bones stronger and aligns the joints.
The most beneficial exercises for knee health include: knee bends, straight-leg raises, single-leg squats, lunges, squats with a Swiss ball and hamstring stretches with thigh contraction. Perform these exercises for 30 minutes, 4-5 times a week and if you experience pain or stiffness in the knee, consult your doctor for an alternative treatment.
- Vitamin C
This vitamin is very important for the formation of collagen which is one of the main components of knee cartilage. It promotes proper bone development, collagen synthesis and improves the quality of the bone matrix. Taking vitamin C also reduces the risk of fractures by enhancing bone mass density.
You can include more vitamin C in your diet by eating lemons, spinach, berries, bell peppers, strawberries, Brussels sprouts, kiwi, cauliflower, papaya, broccoli and oranges, or by taking it in the form of supplements.
