As we grow older, it is very important to keep the knees strong and healthy. Otherwise, the movement and stability will deteriorate with time and you will face several problems related to the knee. The person is not able to move properly and he cannot perform his daily activities on his own. Keep the following tips in mind and make sure you are always active.
- Knee-Strengthening exercises
Different exercises are there which can help to cope up with the problem of knee pain. The exercise will strengthen the muscles, keep the joints aligned and strengthened the bones in the knees. Some exercise which can help are step-ups, lunges, hamstring, knee bends, straight-leg raises, single-leg squats stretches with high contraction, and squats with a swiss ball. You should aim for 30 minutes to do exercise in a week for at least 5 times. Keep it minimal and simple but don’t do vigorous exercise. It is better to learn the exercise from the doctor and which one will be more suitable for you.
For a low-impact exercise for weak knees swimming is the best option. With this, less pressure is applied to the joints and it is the best option if you are suffering from knee pain. It helps in reducing knee stiffness, strengthen the muscles and bones. Basically, it improves the overall health of the person. You should do strokes like butterfly stroke, backstroke, and front crawl. Do swimming five days per week for 30 minutes.
- Fish oil
To increase the strength and improve bone density you should include fish oil that contains omega-3 fatty acids docosahexaenoic acid (DHA) and called eicosapentaenoic acid (EPA). This will reduce the pain and stiffness in the joints. Include fish such as tuna, salmon, and mackerel in your diet at least twice a week.
- Anti-inflammatory food
Include anti-inflammatory food in your diet as it will reduce pain and swelling. Some foods are salmon, flaxseeds, ginger, turmeric, olive oil, walnuts, sweet potatoes, blueberries, and spinach. Additionally, you should avoid white rice, sugary foods, soda, and food that contain fat in high form.
- Healthy weight
If the joints work properly then they are able to carry your body weight. But if you are overweight, the knees will become weak due to extra pressure. However, if you are obese it increases the risk of a person undergoing the surgery of knee replacement in Punjab. You should consult the doctor to help you lose weight as he will give you a diet plan.