Strengthen Your Knees
Your knees are the largest joints in your body and their importance cannot be overemphasised.

They are responsible for support and mobility as they provide dexterity and flexibility to ensure that you are able to:

• Walk
• Stand
• Jump
• Run
• Crouch

Keeping your knee joints healthy is therefore of great importance if you are to live a healthy and active lifestyle.

The older we get the less flexible our knees become as they become weak and affect our mobility. It becomes increasingly difficult to execute simple tasks that we take for granted at a younger age.

However, this is a completely natural and inevitable occurrence; there are some circumstances that can weaken our knees some of these include:

• Injury
• Strain
• Increased sodium consumption
• Smoking
• Excessive alcohol drinking
• A sedentary lifestyle
• Osteoarthritis of the knees

You can strengthen your knees today with these 10 amazing tips that involve both dietary and lifestyle changes.

1. Try Massaging Your Knees

By massaging your knees regularly you will be able to increase blood circulation to the joint and in effect strengthen it. You can make use of coconut oil, olive oil or even warm mustard. Just gently massage your knees with any of these in using circular movements and for 15 minutes.

You can repeat this massage therapy twice daily for better results.

2. Make Use Of Epsom Salt

People with osteoporosis or rheumatoid arthritis are believed to be deficient in magnesium as magnesium helps to strengthen your knees and Epsom salt is rich in it.

The salt will also reduce any inflammation of your knees and strengthen it’s muscles while improving it’s calcium absorption.

You should dissolve two tablespoons of Epsom salt in a cup of warm water and apply this solution using a soft cloth or towel to your knees. Do this for a minimum of 15 minutes then rinse off with lukewarm water. You can repeat this process twice a week for better results.

3. Regular Exercise

You can engage in the following exercise regimes to help strengthen your knees:

• Hamstring stretch
• Step-ups
• Lunges
• Knee bends
• Swiss-ball squats
• Straight-leg raise
• Single-leg squats

You should seek advice on which stretching exercise is suitable for you and exercise for at least 30 minutes per day and for a minimum of 4 days in a week.

4. Increase Your Calcium Intake

Calcium is necessary for string bones, so if you want the bones of your knee joint to be strengthened then you should regularly eat foods that are rich in calcium and/or consume dietary supplements.

You can get calcium naturally from these foods:

• Cheese
• Dark leafy greens
• Milk
• Orange juice
• Calcium-fortified cereals
• Blackstrap molasses
• Sardines
• Almonds
• Edamame

5. Engage In Swimming

You can strengthen your knee joints muscles, reduce stiffness and also strengthen your bones when you swim regularly. It is great for those suffering from arthritis and it will help your overall body fitness as well. If you can manage it, try to swim 5 days a week and for a minimum of 30 minutes at a time. Try the following techniques:

• Front Crawl
• Butterfly Stroke
• Backstroke

However, try to avoid breaststroke as this technique puts a lot of pressure on the knees.
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HHRHealth
Your knees are the largest joints in your body and their importance cannot be overemphasised. They are responsible for support and mobility as they provide dexterity and flexibility to ensure that you are able to: • Walk • Stand • Jump • Run • Crouch Keeping your knee joints healthy is therefore of great importance if...