Knees are some of the most stressed joints in our body yet they’re frequently overlooked in care. As time goes on, it’s not unusual for this pressure to take its toll. Preventive measures for are key, since you don’t want to take action only after finding yourself with mobility issues.
Luckily, these measures are quite accessible and have plenty of other health benefits as well. A healthy lifestyle consisting of a balanced diet and exercise does not only benefit your knees, but your whole body and state of mind. With that being said, here are ten methods for taking care of your knees:
Exercising is good for your whole body so there’s no surprise here. To focus on the knees, specifically, it is recommended that you do straight and prone leg raises, squats, calf rises and step-ups for at least 30 minutes a day, several times a week. Exercises will increase your joint’s resistance to effort and strengthen the muscles in the area.
Swimming is very good cardio that will put less pressure on your joints than running, while still allowing them to become stronger.
Vitamin C intake
Vitamin C is extremely important for collagen generation, which in turn ensures the strength of our bones and muscles. You can find this vitamin in a variety of fruits and vegetables such as oranges, pineapple, grapefruit, broccoli, cabbage and others.
Calcium is well known for its importance in bone health. It can be found in cheese, milk and sardines, to name a few.
Vitamin D is closely tied to the health of the bones and joints. It can be found in fish, cheese, eggs and others. Daily exposure to sun for at least a few minutes also helps your body generate this vitamin.
Fish oil increases bone resistance and the stamina of your joints, serving as an anti-inflammatory as well.
Keep a healthy body weight
One of the most common problems that excessive body weight brings is weak joints. In order to avoid unusual amounts of pressure on your knees, it is recommended to keep your weight under control.
Magnesium has been found to prevent knee arthritis. Some of the foods rich in magnesium are spinach, avocado, black beans, yogurt and salmon. Magnesium should also be consumed with calcium daily, do not stick to just one of them.
Eat anti-inflammatory foods
Inflammation is a common cause of joint pain, so it is recommended to consume foods rich in substances that fight it. Some examples are fish (salmon and mackerel), green leafy vegetables, broccoli and pineapple.
Keep the right posture
Make a habit of avoiding unnecessary tension on your knee joints. This means a relaxed, but straight, posture when standing, knees bent when standing and keeping your feet distanced if you carry weight. Pay attention to how your joints feel and you will start noticing when they are more pressured than they should be.
Knee problems are very common with time yet, as can be seen here, prevention can be ensured through simple measures that will significantly improve your life.