Overview
The knee is the largest joint that provides stable support to the whole body. Also, knees provide flexibility and stability in legs so that one can stand, walk, run, crouch, jump and turn around with ease. So, it is essential to keep your knees strong and healthy. Generally, old people get Knee problems, but people can have knee problems at any age. Weak knees affect mobility and make it difficult to carry out daily activities, like lifting heavy weights or walking downhill. Weak knees may occur as a result of an injury or strain 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 wear and tear on its parts.
Benefits
The Arthritis Foundation states that exercise may be the most effective way to treat osteoarthritis without surgery, while the American Academy of Orthopedic Surgeons notes that strong and flexible muscles can help you keep your knees healthy and injury-free. Knee strengthening exercises do not directly affect the knee joint, but they do strengthen the muscles around it. Strong leg muscles can help support your knees. This support can relieve pressure and tension on these joints, which can ease pain and help a person be more active. The following exercises can help strengthen the muscles around the knee. If a person feels discomfort while doing these exercises, they should stop and consult a doctor. Anyone with severe knee pain should see a doctor before trying to exercise. It is best to warm up with light exercise before beginning any knee strengthening exercise. Examples of gentle exercise include walking, biking, and using an elliptical machine, all of which put minimal stress on your knees. This activity will help increase blood flow to your muscles and allow them to be more flexible.
Exercise & Knee Pain
If your knee pain is due to injury, surgery, or arthritis, gentle stretching and strengthening exercises can help relieve pain while improving your flexibility and range of motion. Exercising an injured or arthritic knee may seem counterintuitive, but in fact, exercise is better for the knee than keeping it still. Not moving your knee can make it stiff, and this can make the pain worse and make daily activities difficult. Gentle stretching and strengthening exercises can strengthen the muscles that support the knee joint. Having stronger muscles can reduce the impact and strain on the knee and help the knee joint move more easily. Before starting an exercise program for knee pain, be sure to talk with your doctor or physical therapist to make sure the exercises are safe for you. They may suggest certain changes depending on your scenario. Some lifestyle and dietary changes are helpful to strengthen the weak knees
Knee-Strengthening Exercises
Some exercises target weak knees. Those exercises help strengthen the muscles around joints, keep the joints properly aligned and positioned as well as strengthen the bones in the knees. Some exercises that are good for your knees are step-ups, lunges, and single-leg squats, hamstring stretches with thigh contraction, straight-leg raises, knee bends, and squats with a Swiss ball. Aim for 30 minutes of knee-strengthening exercises at least 4 to 5 times a week. If exercises aggravate your knee pain or stiffness, stop doing them and immediately consult your doctor. It is better to take proper guidance with your doctor for suitable exercises.
Massage
Massage therapy is another beneficial change adding strength to your knees and resolves your knee pain. Regular massage helps improve circulation so that more nutrients reach the weak muscles and joints to make them stronger. Rub some warm olive, coconut, or mustard oil on your knees. Using gentle strokes, massage the knees in clockwise and counter-clockwise directions for 10 to 15 minutes. Do this twice daily as required.- If you have chronic knee pain, seek the help of an experienced massage therapist.
Swimming
Swimming is the best exercise for weak knees. Swimming allows exercising knees with less pressure on joints; it is also a great option for people suffering from knee pain or arthritis. It can reduce knee stiffness, strengthen the muscles around knee joints and strengthen bones. Also, it improves overall fitness. Aim for half an hour of swimming 5 days a week. Strokes like front crawl, backstroke, and butterfly are beneficial for knee joints. It’s better to avoid breaststroke, as it places the most pressure on the knee joints.
Calcium
Calcium is essential for bone health and deficiency of calcium can leads to thinning and weakening of the bones and osteoporosis. The human body cannot produce calcium naturally; dietary sources and supplements 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.
- Choose supplements that also contain vitamin D to help your body absorb calcium. Consult your doctor for the correct dosage.
Vitamin D
For bone and joint health, vitamin D is considered a threshold nutrient. The deficiency of vitamin D can cause bone loss and an increased risk of minimal trauma fractures. The human body cannot absorb enough calcium without adequate amounts of vitamin D.
- 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.
Conclusion
Knee pain is a common ailment that affects over 18 million adults each year. Performing stretching and strengthening exercises that target the muscles that support your knees may help ease pain, improve range of motion and flexibility, and reduce the risk of future injuries. With any type of joint pain, it’s best to talk to your doctor or physical therapist before starting an exercise program. They can help you select the exercises that are safest for you. They can also recommend modifications based on your knee pain and the underlying cause.
Frequently Asked Questions
1. How do I make my knees stronger?
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.
2. Is climbing stairs bad for your knees?
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.
3. Is squatting bad for your knees?
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.
4. Should you exercise with knee pain?
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.
5. Is banana good for knee pain?
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.
6. Should I walk with knee pain?
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.
