12 Tips to Strengthen Your Knees, Keep Them Healthy and Free From Pain

Your knees are one of the most vital body parts of our body. They are the biggest joints which give us the flexibility, stability, and support to our legs to help us walk or run comfortably. We easily crouch, jump, crawl climb because of the significance of our knees and it is, therefore, most important for us to take care of them and make them stronger. Over the years, our joints start getting weaker and as we know it is people in their more advanced age find it difficult to perform even a simple task such as a stand or sit even walk properly because of weak painful knees therefore here are few ways to avoid problems in our later years.


Knee problems are not only due to wear and tear and age but also caused due to a sedentary lifestyle, strain or injury, excessive smoking and drinking, drugs consumption etc. In fact even excess sodium intake can also create a deficiency in the knees. Damage or tear to knee ligaments is called osteoarthritis which is painful and very difficult to cure. Just by making lifestyle and dietary changes you can improve the health of your knees and here’s how to do it;

1 Massage

Massage is known to improve blood circulation which would transport more nutrients to your knees via blood. Massages can effectively soothe knee pain and make them stronger. Use coconut, mustard or olive oil to massage gently and firmly across your knees for at least 10-15 minutes every day, both clock and counterclockwise. If you suffer from chronic knee pain, massage your knees twice a day or take help of a professional massage therapist.

Leg Massage

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Swimming is miraculous for knee pain and arthritis because it is a low impact aerobic exercise. It makes the bones stronger, removes stiffness and boosts muscle health around the knees as well. One must practice swimming for 30 minutes, at least 5 days a week. The strokes which are particularly helpful for the knees are butterfly strokes, front crawl, and backstroke. Avoid breaststroke as it strains the knees and harms them.

Swimming is miraculous for knee pain

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3Vitamin D

Since schools we are taught our bones need sunlight as it is rich vitamin D. In fact, deficiency of vitamin D can cause trauma, increased chances of bones brittleness, fractures and bone loss. Calcium which is the building blocks of bones also cannot be absorbed properly by our bones without vitamin D and sunlight. So, every morning your knees need to be exposed to sunlight for 15 minutes. Also increase vitamin D by taking dairy products like eggs, milk, fortified cereals, fish and cod liver oil. If planning to taking additional supplements to consult your doctor.

Sources Vitamin D

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4Vitamin C

Collagen is the most important component in knee cartilage and vitamin C is essential for its production. It’s important to have a healthy synthesis of collagen to maintain a great bone matrix. Also, vitamin C can considerably lower the chances of fractures and improve bone mass density. Rich sources of vitamin C are Brussels sprouts, cauliflower, spinach, kiwi, berries, strawberries, papaya, lemon, broccoli, oranges, and bell peppers as they all contain a great dosage of vitamin C.

Vitamin C vegitables

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