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How to Easily Work on Your Knees Becoming Stronger

Sadly you don’t need to be a sportsperson to be familiar with knee pain. Although knee injuries are very common sports injuries, even people with the most sedentary lifestyles can suffer from this issue. Knees are the biggest joints in our body, and we rely on them heavily, be it walking, running, jumping, or even just sitting. Because of this, they’re very vulnerable and prone to injury. But thankfully, it’s possible to work on your knees and strengthen the muscles and cartilage around them to avoid pain. Here are some ways you can easily do so:

Change Your Diet 

Keeping your body healthy and nourished starts with your diet. The saying goes “treat your body like a temple”, and although we’ve heard that one too many times before, it’s still a crucial thing to note. Ask yourself: “what kind of food do I eat? Does it make me feel good?” And give yourself an honest answer! If your diet doesn’t make you feel energetic, perhaps it’s time to switch it up. Of course, there’s a bunch of different healthy feel-good foods, but there are specific food groups that help strengthen your cartilage, keep your joints lubricated, and knees pain-free. Your priority should be high-nutritive foods and healthy fats that can be found in foods like salmon, trout, olive oil, avocados, walnuts, and chia seeds. They're known to help knee lubrication. Drinking water is also very important for your entire body, but especially for your knees, so take that (reusable) water bottle everywhere you go and drink up.

You Can (And Should) Exercise! 

Even though it might seem that exercise can cause more pain and damage than help, it’s actually not true. Of course, you should talk to your doctor first, and if they give you a green light, you’re good to go. It’s important to start light and not overwork yourself, so build up your exercises over time. You can start with stretching your calf, quadriceps, and heel. Those are great light exercises that can help you. There are also different strength exercises that you should try like a half squat or a hamstring curl. But many people often opt-in for a rowing machine, as they help you do your exercises correctly. If you choose to buy one of these machines, make sure you choose the best rowing machine for your knees. They help you build different muscle groups, and aren’t just made for your knees, so they’re a high-quality investment. 

Don’t Forget To Stretch 

Taking a couple of minutes every day, both in the morning and at night before bed, to stretch your muscles is a great habit to adopt. It’s the kind of behaviour we often see in cats and dogs when they wake up from a nap, and it’s something we don't pay much attention to, but it’s definitely an activity that benefits humans too. If you’ve been in a sedentary position for too long, make sure to stretch your entire body and prepare it for the upcoming physical activity, even if it doesn’t seem like much to you. Your knees will be thankful for it. There are also different stretching exercises that take a bit more effort than your casual stretches, but they’re important for keeping your knees healthy. Keep in mind, before you do any kind of exercise you've got to warm up.

Take Your Vitamins! 

As we stated above, eating healthy is one of the most important steps when it comes to taking care of your body, but sometimes it’s necessary to take supplements for the vitamins you’re missing. For example, Vitamin C has its special place when it comes to relieving knee pain. It can be found in different foods, such as different types of peppers, broccoli, kiwi, and different citrus fruits, but it can also be taken as a supplement, which is also a great option. This vitamin is known to not just help relieve pain, but also reverse symptoms of osteoarthritis, which is an illness that affects joints. As studies show that more than 50% of people over the age of 60 suffer from this illness, we believe it’s a good idea to stock up early on Vitamin C. 

Taking care of your body can be a lot of work, but it’s something that you owe to yourself. Living a pain-free life is truly a blessing, and getting rid of the pain in your joints before it develops into something serious is something you’ll thank yourself for. So, for the sake of your future self, change your habits and work on your knees. It’s always better to be safe than sorry, and a little bit of time and energy invested into yourself can change your future a lot.


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