How to Strengthen the Knee Joints

How often have you complained of knee pain in the recent times? How many people, you know have complained of knee pain? When I ask these questions, mind you, I am not referring to the elderly people alone. From these questions, I would like to bring to you, one of the most serious problems facing people, in almost, all age groups.

Weak knee joints is the problem, I am talking about. There are various reasons for weakening of the knee joints. If the knee joint is damaged, then carrying out day-to-day activities can become very troublesome.

Therefore, each one of us must know the tricks to strengthen the knee joints. The knowledge of which will help us to keep the knee joint in its optimum health. There is a three way action plan involved to help strengthen the knee joints. It includes, the knee strengthening exercises, diet for healthy knees and tips to prevent weakening of the knee joint. Each of them is equally important, if not more important than the other.

There is irony involved, when one talks about the knee joints. It is one of the strongest as well as the weakest joint at the same time. Knee problems can arise out of sports injuries, accident injuries, or due to daily wear and tear. In other words, it is important to take care of the knee joint right from the very beginning.

It is important that you get your required dose of calcium from your daily diet. Including foods like milk, cheese, yogurt, leafy vegetables, vegetables like broccoli, etc., and foods rich in calcium is necessary. Along with calcium, vitamin D is equally important for strong bones.

You may choose to go for a walk in the morning which will give the body daily dose of vitamin D from the sunrays. Vitamin C should also be consumed in sufficient quantities, as it helps to repair the joints and the connective tissue. Fruits like oranges, lime, grapefruits, pineapples are a great source of vitamin C.

The other vitamin, that has a role to play in keeping the bones strong is vitamin E. The work of the enzymes, which cause the cartilage in the joints to break down, is hindered by vitamin E. It is seen, that people who consume alcohol are susceptible to weak bones. Hence, it is best to keep alcohol consumption as low as possible. Similarly, it is best to stay away from the other vice namely smoking, as it also leads to weakening of the joints.

The next part of the answer to the question, "How to strengthen the knee joints?", is something, which most people conveniently skip out on. The knee exercises not only prevent injuries, but they also help in the healing process. The exercises for knee strength should include exercises to strengthen the quadriceps and the hamstrings. These muscles protect the knee from injury and overuse.

Wall Sit
This exercise helps to strengthen the hamstrings as well as the quadriceps. An additional advantage of this exercise is that it works the gluteal muscles as well. To do this exercise, stand about one foot away from the wall. There should be hip width distance between your feet. Press your back against the wall.

Now gradually lower yourself, till your thighs are parallel to the floor. When you lower your torso, make sure that your knees do not go beyond your legs. Contract the gluteal muscles, when you lower yourself. Hold the position for a count of 5 and come back to the starting position and repeat the exercise.

Leg Raises
The quadriceps muscles are strengthened with this exercise. Sit on the edge of a chair with one foot placed on the floor and the other extended out straight. Gradually, lift the extended leg as much as you can and hold the position for a count of 5. Slowly lower the leg and repeat the exercise 10 times, before you switch legs. This exercise can also be practiced by lifting both the legs together at the same time.

Hamstring Towel Stretch
This exercise can be performed, either by sitting or lying down on the floor. Sit on the floor and extend both the legs out straight. Take a towel and loop its one end around the ball of the right leg. Slowly, using the towel to pull, lift the leg off the floor till it is at an angle of about 60 degrees. Hold the position and then slowly lower the leg and repeat the exercise with the other leg.

Haven't we heard, since our childhood that 'prevention is better than cure'? Here are some simple measures which will ensure that undue stress is not placed on the knee joint

• Wearing knee guards during physical activity and/or recreational activity is important.

• Often people do not warm up and stretch before their exercise regime. This causes a lot of stress on the knee joint. Similarly, cool down and stretching after exercise is also important.
• While working out, it is not recommended that you vary the intensity all of a sudden. Increase and decrease the intensity gradually to avoid straining the knee joint.

• During the workout, it is important that right posture and techniques are used. If you are new to exercise, then it is best to have a trainer to ensure you have the right form.
• It is commonly observed that people do not wear the right kind of shoes for physical activities. It is important to invest in the right shoes for better life of the knee joint.

• Women should avoid wearing a lot of heels, as along with the spine, it also puts a lot of pressure on the knee joint.
• Obesity is one of the main causes of knee problems. Hence, maintaining the right height weight ratio is important for keeping the knees healthy.

If you notice any sort of trouble with the knee joint, it is best not to neglect the condition and consult a health care professional immediately. With this write up, I hope you have found an answer to your question, "How to strengthen the knee joints?" Last but not the least, remember it is only and only you, who can take care of the knee joint.