10 Tips to Strengthen Your Knees and Keep Them Healthy

The knees are the largest body joints, and they are responsible for the stability, support, and flexibility of the legs, so they help us walk, run, jump, stand, crouch and turn around.

This means that you should take proper care to maintain their health in order to prevent serious issues, as weak knees affect the mobility and significantly impedes everyday activities.



Knees weaken with age, so elder people more commonly face problems with them, however, any person regardless of the age can experience such problems.

The weakness in the knees may be a result of various factors, including sedentary lifestyles, smoking, knee strain or injury, excess sodium intake, alcohol, or an osteoarthritis in the knee, which is caused by tear and wear on the knee parts.

Weak knees or pain in the knees may be treated naturally, through lifestyle and dietary changes. Here are 10 ways to strengthen the knees and avoid such problems:


Calcium is of highest importance for the bones, so its deficiency leads to thinning and weakening of bones, and thus, to osteoporosis. As our body does not produce calcium naturally, you need to supply it through supplements and dietary sources.

Calcium can be obtained through edamame, cheese, milk, almonds, dark leafy greens, sardines, calcium-fortified cereals, blackstrap molasses, and fortified orange juice.

In case you decide to take it through supplements, make sure you choose the ones with vitamin D as well, as it helps the calcium absorption. Your doctor will recommend the proper dosage.

  1. Anti-inflammatory Foods

Pain and weakness of knees may also be caused by inflammation, so you should consume anti-inflammatory foods, which include spinach, ginger, turmeric, walnuts, flaxseeds, salmon, olive oil, avocados, tart cherries,  blueberries, and sweet potatoes. On the other hand, you should avoid inflammatory foods like soda, white rice, sugary foods, white flour products, and foods high in saturated fats.

  1. Swimming

The low-impact aerobic exercise swimming can be of great help in the case of knee pain and arthritis, as it is an overall fitness, and strengthens the bones, the muscles of the knee joints, and reduces the stiffness of the knees.

You should swim 30 minutes on a daily basis, and the most effective swimming strokes are butterfly stroke, backstroke, and front crawl. You should also avoid breaststroke, as it applies great pressure on the joints of the knees.

  1. Exercises

Exercises strengthen the muscles surrounding the knee and thus improves their condition. It also strengthens the knee bones and positions and aligns the joints.

Some of the most beneficial exercises include knee bends, lunges, straight-leg raises, step-ups, hamstring stretches with thigh contraction, single-leg squats, and squats with a Swiss ball.

You should perform these exercises half an hour, 4-5 times a week. In case you experience pain or stiffness, consult your doctor for another treatment.

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