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The knee is the most extensive joint that gives solid support to the entire body. Also, knees provide flexibility and stability in legs so that one can stand, walk, run, crouch, jump and turn around with comfort. So, it is necessary to keep your knees strong and healthy.

Usually, old people get Knee problems, but people can have knee difficulties at any age. Weak knees affect movement and make it hard to carry out everyday activities, like lifting heavy weights or walking downhill.

Weak knees may happen as a result of damage or stress on the knees, nutritional deficiency, lifestyle activities and heavy intake of sodium, smoking or drinking. Also, knee problems may be due to osteoarthritis in the knee, which results from damage and cut on its parts.

Knee-Strengthening Exercises:

Some exercises target weak knees. Those exercises help stimulate the muscles around joints, keep the joints correctly aligned and positioned as well as strengthen the bones in knees.

Most of the exercises that are good for your knees step-ups, lunges, and single-leg squats, hamstring stretches with thigh contraction, straight-leg raises, knee bends and squats with a Swiss ball.

Try to 30 minutes of knee-strengthening exercises at least 4 to 5 times a week. If exercises increase your knee pain or stiffness, stop doing them and quickly consult your doctor. It is better to take proper suggestions with your doctor for proper exercise.

Massage:

Massage therapy is another advantageous change adding strength to your knees and fixes your knee pain. Daily massage helps develop circulation so that more nutrients enter the weak muscles and joints to make them more powerful.

– Spread some warm olive, coconut or mustard oil on your knees.

– Using soft strokes, massage the knees in clockwise and counter-clockwise directions about 10 to 15 minutes.

– Do this twice every day as required.- If you have chronic knee pain, seek the advice of an experienced massage therapist.

Swimming:

The best exercise for weak knees is theSwimming. Swimming provides exercising knees with lighter pressure on joints. It is also an excellent choice for people suffering from knee pain or arthritis.

It can decrease knee stiffness, strengthen the muscles around knee joints and strengthen bones. Also, it develops overall fitness.

Do half an hour of swimming 5 days a week. Strokes like front crawl, backstroke and butterfly are useful for knee joints. It’s enough to avoid the breaststroke, as it puts the most pressure on the knee joints.

Calcium:

Calcium is necessary for bone health and lack of calcium can starts to expanding and weakening of the bones and osteoporosis. The human body cannot create calcium naturally; dietary experts and additions are the best options to prevent calcium deficiency.

Natural sources are dark leafy greens, milk, almond milk, cheese, almonds, edamame, calcium-fortified cereals, orange juice, and blackstrap molasses.

Take supplements that also contain vitamin D to help your body absorb the calcium. Discuss your doctor for the correct dosage.

Vitamin D:

For bone and joint health, vitamin D is considered an origin nutrient. Lack of vitamin D can make bone loss and an enhanced risk of minimal trauma fractures. The human body cannot absorb enough calcium without sufficient amounts of vitamin D.

  • The human body produces vitamin D when it is revealed to sunlight, so expose your knees too early morning sunlight for 15 minutes every day.
  • Get vitamin D from dietary causes: fish, cod liver oil, egg yolks, and fortified cereals and dairy products.

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