Top Ten Tips for Avoiding Knee Problems
As our knees are the largest joints in our bodies, you can understand why they might often be the first to give us pain and discomfort – especially as we grow older.
But the good news is that there is a lot you can do to lessen that wear and tear as well as any pain and discomfort.
And working to strengthen your knees helps with your ability to keep moving as well as walking uphill and downhill and managing stairs and steps with ease.
Here are our top ten tips for avoiding knee problems
1. Exercises and swimming for strengthening the knees
The advantage of exercise is that it can reduce joint pain and stiffness while increasing flexibility, muscle strength, cardiac fitness and endurance. It is a good idea to get professional advice when starting an exercise program.
Exercises include lunges, step-ups, single-leg squats, gentle knee bends and straight leg raises. If you go to a chiropractor, they will give you suggested exercises to follow. Regular gentle exercise is always the best route to follow with the proviso that you stop if there is any pain or stiffness. If exercise causes pain that lasts for more than an hour, it is too strenuous and the program will need adjustment.
Cycling and walking are helpful forms of exercise to strengthen your knees and avoid standing or sitting in the same position for a long period. Also avoid those types of exercise that involve sudden jumping, starting and stopping or twisting.
Swimming is the perfect form of low-impact exercise for anyone suffering from knee problems. As well as helping to improve general fitness, swimming can strengthen the surrounding muscles of knee joints, lower the knee stiffness while strengthening the bones. If you have the opportunity, swim as frequently as you can. The strokes that are most beneficial for knee joints are backstroke, front crawl and butterfly while breast stroke should be avoided as it tends to put too much pressure on the knee joints.
You might never have thought of rubbing your knees but this can be another top tip. Coconut oil makes a good massaging tool to rub into the knees with both clockwise and anti-clockwise movements, gently but firmly, for ten to fifteen minutes, preferably twice a day.
3. Epsom Salt
There is a risk of low magnesium levels in those who have knee pain. Easy to resolve with regular Epsom salt baths which work to lower the inflammation surrounding the knee joints. You will also benefit from magnesium which assists in the absorption of calcium to help the muscles to work better. Find out here the best way to enjoy a regular Epsom salt bath at least once a week – together with the dosage.
On the subject of calcium, the best foods to provide this important nutrient are: milk and cheese, dark leafy greens, almonds, edamame, sardines, blackstrap molasses and more.
5. Vitamin D
Long regarded as the most important vitamin for optimal joint and bone health, low levels of vitamin D can lead to bone loss and raised risk of minimal trauma fractures while preventing the absorption of sufficient calcium.
Give your knees (and the rest of your body) plenty of sunlight exposure between the hours of 10 am and 2 pm until the skin starts to turn pink. Repeat as often as possible especially in the warmer months. If this is impossible, and particularly in the colder months, take a high dose of vitamin D3. If you are unsure of your vitamin D levels, consider getting tested. It is feared that 75% of U.S. teens and adults are deficient in vitamin D.
If pain and discomfort in the joints are a problem for you, consider taking turmeric internally and applying H-Arthritis therapy externally. A couple of years ago, I was finding that my knee joints were aching and creaky, even keeping me awake at night. I started with a daily regimen of turmeric and our own H-Arthritis Formula and I have not looked back. You can obtain turmeric in powder form from your local health store to make into paste or add to your cooking, or there are extracts in capsule form available in health food stores or online.
7. Fish Oil
Fish oil has important omega-3 fatty acids that help improve bone density and strengthen knee joints while at the same time, can even lower the joint pain and stiffness. Supplements can be used while adding cold-water fish such as mackerel, tuna and salmon from good sources to the diet will further increase the benefits.
8. Vitamin C
Collagen is one of the main components of knee cartilage. Collagen is found in the connective tissue of our skin, teeth, bones, organs and cartilage – and keeps our skin firm and resilient, protecting it from wrinkling. The role of vitamin C in the production of collagen is to interact with amino acids within collagen cells. Ensuring plenty of vitamin C in your diet will help in collagen’s production while improving bone density and decreasing the risk of fractures. You can supplement with good doses of vitamin C – and add vitamin C-rich food such as bell peppers, broccoli, lemon, oranges, papaya, strawberries, berries, kiwi, spinach, cauliflower and Brussels sprouts to your diet.
9. Avoid being overweight
It should be obvious that being overweight is going to put addition pressure and work load on the knee joints. It also raises the risk of knee replacement surgery. Besides watching what you eat, drink plenty of water (a) to help you feel fuller and (b) to soften the cartilage in the knee joints.
10. Include anti-inflammatory foods in your diet
Inflammation can cause weak and painful knees, so to fight this condition you should consume more anti-inflammatory foods. Some of them are flaxseeds, salmon, olive oil, turmeric, ginger, tart cherries, avocados, blueberries, spinach, sweet potatoes and walnuts. At the same time, you should avoid sodas, sugary treats and processed foods.
A final suggestion is to use our very own H-Joint and Muscle Pain Formula. This is a revolutionary natural product for the symptoms of all types of joint and muscle pain – including the knees. The formula is applied topically and uses established homeopathic ingredients to relieve discomfort safely and gently.