The knee is the largest joint in your body, and it's also the one that receives the most stress on a daily basis. Just take a moment to think about how much pressure your knees have to take on each day, from climbing stairs, to walking down the street, kneeling, jumping, and exercising - it's no wonder that so many of us suffer with weak and painful joints.
Knees provide the stability and flexibility your legs need to help you stand, crouch, run, and even turn around with ease, which is why it's so important to track down effective remedies for weak knees, whether that means turning to knee compression therapy, or dietary solutions for weak knees.
Although the joints throughout your body can naturally begin to lose strength with age, many people suffer from knee problems simply as a result of over activity, or poor lifestyle choices. Fortunately, there are some solutions available if you want to tackle the problem head on, and start enjoy a more flexible lifestyle once again.
1. Knee Strengthening Exercises
Let's start with the obvious, if your main complaint is that your knees are too weak to manage the amount of pressure you apply to them every day, the best thing you can do is strengthen the joint, so that it can take more of a pounding - without causing pain. By focusing on exercises that build up the muscles around the knee, you will create a stronger framework for support that makes injury and discomfort less likely.
There are a number of exercises out there ideal for those seeking remedies for weak knees, and many go hand-in-hand with knee compression therapy - a concept we'll address later in this article. The right exercises will strengthen the muscles around the joint, while ensuring the joint itself remains properly positioned and aligned.
Some of the best exercises for weak knees include:
For the best results, it's generally a good idea to aim for thirty minutes of exercise four to five times a week. However, if any exercise aggravates your existing stiffness or pain, make sure you stop and consult your doctor.
2. Massage Therapy
Having a massage for the benefit of your knees might seem strange - but it's actually more effective than you might think. Massage therapy has been found to be ideal for addressing issues of chronic knee pain, and adding strength to the surrounding tissues and ligaments. Part of how this process works, is the fact that regular massage helps to improve circulation, so that additional nutrients reach the weakened muscles to make them stronger.
- Begin by running some warm coconut or olive oil into your knees
- Use gentle, yet firm circular strokes to massage the knees in counter-clockwise, and clockwise directions
- Allow the knees to relax and soak up the nutrients
If you find that your knee pain is chronic, you may benefit most from seeking the assistance of a professional massage therapist.
3. Weight Loss Solutions
This is something that we at ActiveGear have mentioned before, but weight loss can do wonderful things for your knees - particularly if you suffer from regular joint pain.
Carrying around additional pounds leads to excess strain on your bones and joints. If you suffer from bone diseases, such as osteoporosis, then being overweight can accelerate the degeneration you feel, making weight loss one of the most important remedies for weak knees around. Even managing to shed a couple of pounds can be enough to protect yourself against future problems, and ease the pain you experience.
4. Diet Modification
While you're working on reducing your overall weight, you might also want to examine your diet and look for areas where you might need to make some changes. One of the easiest remedies for weak knees, regardless of whether or not you plan to use other methods like knee compression therapy, is to change your diet.
Chronic inflammation throughout the body, caused by a poor diet, can lead to weakness and tissue death. However, implementing an anti-inflammatory diet that prevents joint and bone pain, you can find that the swelling decreases, and your range of motion improves. Load your meals full of vegetables and fresh fruits that are full of antioxidants, while limiting processed foods, added sugars, and trans-fats - as these cause severe inflammation in the body.
In addition to arranging a healthier diet, using some of the following supplements can also contribute to your remedies for weak knees. For instance:
- Calcium - Bones need calcium, and the stronger your bones are, the more likely they will be able to manage the constant barrage of pressure they find themselves dealing with each day.
- Vitamin D - the body is unable to absorb calcium properly without the right amount of vitamin D. More vitamin D will help to promote strength and mobility in the knees when consumed on a regular basis. Usually, the best way to get vitamin D, is through sunlight, but D3 pills can also be effective in some cases. Whether your knees are a problem or not, experts are now advising Vitamin D supplements for everyone.
- Glucosamine - The substance naturally found in cartilage, glucosamine absorbed through bone broth can help to make your joints more comfortable - even if you suffer from a condition like osteoarthritis.
- SAMe - This molecule is effective at building strong joints because it delivers sulfur to the cartilage. Studies suggest that it can provide similar results to ibuprofen or aspirin when it comes to relieving pain.
6. Knee Compression Therapy
Finally, a knee sleeve can offer unbeatable support to knees during movement and recovery. Regardless of whether you choose to wear your sleeves during your workout to ensure that the joints and ligaments remain stable during motion, or you wear them after a workout to promote faster recovery, compression can be an essential part of caring for joints.
Not only does knee compression therapy protect the knee from the risk of future injury - which is particularly important for those who place their knees under regular pressure, but they also increase blood flow, reduce pain, and help to banish swelling.