Simple Ways To Strengthen Your Knee
Strengthening the knee joint and keeping it that way is crucial for a healthy lifestyle. The capacity to walk, run, and leap depends on the health of the knee joint because of the support and stability it provides for the rest of the body.
Yet, knee discomfort and pain can develop with age or after an injury.
I had spoken about some ways to increase the strength of the knee joint on my health blog HeartSense.
To avoid this, consider the following six methods for bolstering your kneecap’s stability and strength.
Maintain Your Weight
Keep your weight where it should be; extra kilos place extra stress on your knees, which can cause injury and discomfort.
By keeping your weight where it should be, you can reduce pressure on the joint and boost its durability. Maintaining a healthy weight can be accomplished by eating a diet rich in fruits, vegetables, complete grains, and lean protein.
Regular exercise is essential for keeping the knee joint strong. Cycling, swimming, and yoga are examples of low-impact exercises that can aid with joint flexibility and mobility.
Joint strength can also be increased by working the muscles around the knee, specifically the quadriceps, hamstrings, and calves.
Maintaining healthy joints requires a commitment to adequate hydration. As a result, the likelihood of damage to the cartilage in the knee is decreased.
Eat Foods Rich In Calcium
Bone and joint health can be maintained in part by eating foods high in calcium and vitamin D.
Dairy products, leafy greens, and fortified cereals are all good sources of calcium, and fatty fish, egg yolks, and fortified meals are all good sources of vitamin D.
Here are some fantastic sources of calcium in your diet.
Wear The Right Footwear
To lessen the force exerted on the knee joint during exercise, use shoes with appropriate arch support. Try to find some shoes with a good amount of padding and arch support.
Take A Break
Reducing strain on the knee joint during physical activity is as simple as taking a rest every so often. Don’t overwork the joint by doing the same thing repeatedly without taking breaks to stretch and relax.
Exercises To Strengthen The Knee Joint
Let’s discuss ways to strengthen the knee joint through exercise.
Squats: Stand with your feet shoulder-width apart and lower your body down as if you’re sitting in a chair. Keep your knees behind your toes and your back straight. Hold the position for a few seconds and then slowly rise back up. Repeat for 10-15 repetitions.
Step-ups: Find a step or platform that’s around knee height. Step onto it with one foot and then step back down. Repeat 10-15 repetitions on one leg before switching to the other.
Lunges: Stand with your feet hip-width apart and take a large step forward with one leg. Lower your body down until both knees are bent at a 90-degree angle. Hold the position for a few seconds and then rise back up. Repeat 10-15 repetitions on one leg before switching to the other.
Leg curls: Lie face down on a mat with your legs straight out behind you. Slowly bend one leg and lift your heel towards your buttocks, keeping the other leg straight. Hold the position for a few seconds and then slowly lower your leg back down. Repeat 10-15 repetitions on one leg before switching to the other.
In conclusion, a strong knee joint is essential for an active and healthy lifestyle.
Joint health can be enhanced through a combination of a healthy diet, frequent exercise, and effective weight management.
Joint strength can also be increased by doing workouts that target the muscles close to the knee. Never begin a new workout program without first talking to your doctor.
Dr Vivek Baliga is a medical practitioner and the director of a diagnostic center – Baliga Diagnostics – in Bangalore. He specializes in diabetes and heart disease, and is a visiting consultant in Internal Medicine at corporate hospitals. He is married and has one son.