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How to Strengthen Your Knees

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9. Healthy Weight

manage 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

flaxseed avocado

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.

Additional Tips

  • 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.

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12 thoughts on “How to Strengthen Your Knees”

  1. It is very helpful for me and my fallower we are just doing Medition,Yoga and simple exercises with daily use of home remedies witch help to strengthen the body.

  2. I find this info very useful, I’ll practice it out. Mine is just weak knees, a little pain when on strain. I’m of normal weight, I don’t smoke or drink. Thank you.
    Steven K, from Nairobi, Kenya.

  3. This was very helpful. My knee dislocated about 7 months ago, and almost did in a game of football just yesterday. I’m really kind of desperate for answers. I eat a Organic and Gluten Free diet, take Vitamin Code Supplements, and eat more healthy than anyone I know, but it doesn’t seem to be helping anymore. I’m only 13, so it didn’t seem to make sense that I would have so much trouble. I’ll try to take more Vitamin C capsules, and I’ve just started taking Calcium. Now we are going on the GAP’s diet to heal our guts, so after it I’ll be able to eat more free fresh stuff and actually get something out of it to help too. Thank you for the information! It was the most helpful so far! God Bless You!

  4. Thank for helpful tips…how about putting ice bag on my painful tumor ‘coz i’m on my stage 4 cancer…waiting for response and some advice

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