How to build stronger knees. Seven things you can do now!

How to build stronger knees. Seven things you can do now!

Hello,

The knees are one of the most mobile joints in the whole body. But, from time to time we can experience aches and pains around our knees. What are the causes of knee pain and what are some of the best ways we can minimize discomfort and dysfunction.

Listed below are some Common knee ailments and injuries are:

 

  • torn cartilage
  • sprain of ligaments
  • strains of muscle
  • fracture
  • rheumatoid arthritis
  • diabetes
  • osteoarthritis

Symptoms can range from :

  • swelling
  • weakness
  • stiffness
  • and lack of function ( can't bend knee )

Below are (7) things that you can do to keep your knees strong

 

  1. Strengthen muscles: The quadriceps and the hamstrings are the 2 main muscles groups that affect the function of the knee. Strength these muscles performing fitness actions such as: Squats, lunges, deadlifts can help maintain strength for everyday use.
  2. Increase range of motion: having flexible joints are an essential key to having a more stable and healthy joint. The more flexible you are the more "synovial "fluid you'll have in your joints. Synovial fluid is the "oil" that lubricants our joints
  3. Good posture: proper alignment of your body is important to minimize stress on your skeletal structure. The better aligned your body the less wear and tear will be on your joints. The less likely you'll have degeneration of the joints.
  4. Eat right: Eating good food goes without saying. But eating foods rich in the nutrients to help you build healthy bones is even more important. Taking supplements such as Calcium, vitamin D, C and E and eating these foods in good quantities leafy greens, salmon, tuna, mushrooms are good bone building sources.
  5. Stay Hydrated: 70-80% of joint cartilage contains water. The more hydrated you are the better your synovial fluid will be in helping your joints . Water reduces inflammation, supports circulation.
  6. Ease the load: Managing your weight is important in helping reduce stress loads on your joints. Make a concerted effort to exercise and control the food stuffs entering your mouth
  7. Avoid Injuries: warming up before and after activities can go a long way to reducing injuries. Wear appropriate clothing and footwear when being active. Monitor how intense your exercising and be mindful of fatigue, as the more tired you get the less energy you have the more likely you will injure yourself

 

Next Level Fitness is a small private fitness facility in Oakland, CA. It is located in the Grand Lake area of Oakland. Next Level Fitness provides chiropractic, personal training and small group training services to these areas of Oakland 94610, 94611, 94602. We cater to " Every-Body " but specialize in fitness services for adults 30 (+).

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