- Exercise & Knee Pain
- Knee Strenghting Exercises
- Frequently Asked Questions
Exercise & Knee Pain
- Natural sources are dark leafy greens, milk, almond milk, cheese, almonds, edamame, calcium-fortified cereals, orange juice, and blackstrap molasses.
- Choose supplements that also contain vitamin D to help your body absorb calcium. Consult your doctor for the correct dosage.
- The human body manufactures vitamin D when it is exposed to sunlight, so expose your knees to early morning sunlight for 15 minutes daily.
- Get vitamin D from dietary sources: fish, cod liver oil, egg yolks, and fortified cereals and dairy products.
Frequently Asked Questions:
5 great exercises to strengthen your knees:
- Exercise 1: Knee Extension.
- Exercise 2: Knee bend (standing)
- Exercise 3: Heel and Calf Raises.
- Exercise 4: Squats against the wall.
- Exercise 5: Swimming.
Walking up and downstairs is particularly difficult for people with knee arthritis. Arthritis causes degeneration of the cartilage that cushions the knee joint. Without protective padding, the act of climbing stairs becomes uncomfortable.
Squatting also helps strengthen your legs and hips, and stronger muscles mean more stable joints. But if you don't squat properly, your knees may hurt.
Avoid any type of exercise that involves jumping if you have knee pain, recommends Stuchin. Walk. Moderate walking is recommended for people with knee pain because it is a low-impact activity. If your joints are sore and stiff, start slowly and work up to 20 minutes of walking a day.
Bananas and plantains are high in magnesium and potassium which can increase bone density. Magnesium can also relieve arthritis symptoms. Blueberries are packed with antioxidants that protect your body against inflammation and free radicals, molecules that can damage cells and organs.
Walking can help with some types of knee pain, but in others, it can make the injury worse. For example, if you've had a fall and hurt your knee, you'd better be in bed giving your joint complete rest, so the swelling doesn't get worse.