9. Healthy Weight
The more your body weighs, the more your joints have to work. If you are overweight, your knees will become weak due to the stress of carrying heavy weight. Plus, obesity increases the risk of knee or hip replacement.
If you are overweight or obese, consult your doctor or a registered dietitian to help you lose weight in a healthy, gradual manner. It will boost your knees’ stability and strength.
10. Anti-inflammatory Foods
You knees can become weak and painful due to inflammation. To fight inflammation and swelling, add foods with anti-inflammatory properties to your diet.
- Some foods with anti-inflammatory properties include salmon, flaxseeds, ginger, turmeric, olive oil, avocados, tart cherries, walnuts, blueberries, sweet potatoes, and spinach.
- Also, eliminate inflammatory foods like white-flour products, white rice, sugary foods, soda and foods high in saturated fatsfrom your diet.
- Before exercising, do warm-ups to lubricate your joints and raise your body’s temperature.
- Enjoy walking and cycling to strengthen your knees.
- Do not participate in sports that require sudden stopping and starting, jumping and twisting.
- Stop doing activities that cause pain in your knees.
- Learn yoga poses from an expert to help strengthen your bones.
- Acupuncture can help relieve knee pain caused by osteoarthritis.
- Avoid sitting or standing in the same position for too long.
- If you smoke or drink, it is important to quit.
- Do not wear high-heeled shoes.
- Increase fluid intake to soften cartilage and keep yourself hydrated.
- Do not eat too much salt, which can contribute to calcium loss.