How to Strengthen Your Knee Effectively

How to Strengthen Your Knee Effectively

In your body, there are of all 206 bones and 360 joints. All of these bones and joints together build up your skeleton, protecting your inside organs from physical damage, supporting your body not to collapse and to perform movements. Among all of these, the knee is the largest joint in the body which is responsible for keeping the whole body stable and flexible, allowing the legs to stand, run, walk, jump or crouch. Therefore, knee is an essential part in your body.

Along with the age, the knees become weaker. You will gradually lose the flexibility and mobility when the knees cannot take its charge as properly as before. In case of suffering pain or bad weakness, it can stop you from every normal activities. That is why keeping the knees healthy is a serious task. The following writing will supply readers with several methods which are simple to be applied to strengthen your knees.

  1. Exercises to strengthen the knee

The best and most effective way to strengthen any part and the whole your body is doing the exercises regularly. The situation is similar in case of improving knees. There are a lot of exercises for making your knees perform better. These exercises help to enhance the muscle round the knees, keeping it stable in the position and strengthening the knee bones. Such exercises are lunges, hamstring stretches, step-ups, straight leg raise, single leg raises, single leg squat, Swiss ball bending knee and squat, etc. All of these have use to improve the performance of the knee. You should spend about 30 minutes every day (or at least 4 times per week) to do these exercises. Your knees will surely become better in a short time.

However, please notice that in case you feel painful or stiff while exercising, stop it and visit the doctor for medical advice.

Also. Keeping practicing can strengthen your weal legs as well.

  1. Epsom salt

Among people who suffer joint pain or weakness (such as rheumatoid arthritis or osteoporosis), there is a surprisingly high proportion of ones who have low levels of magnesium. A lot of researches about the knee inform that the lack of magnesium content in bones is one of the main causes resulting for weak knees. With the availability of Epsom salt, the question now gets its answer. Being rich of magnesium content, Epsom salt effectively reduces the inflammation and relieves the muscle around the knees. Moreover, magnesium is effective in supporting bones to absorb calcium, an important element for bone strength. Plus, magnesium is also an essential component for the muscle to function properly.

How to apply Epsom salt:

  • Make a mixture of 2 tablespoons of Epsom salt and a half cup of warm water
  • Soak a washcloth in the mixture and apply it on the knees in about 15-20 minutes
  • Rinse off with lukewarm water
  • Apply this once or twice a week
  1. Apple cider vinegar

Being well-known for treating a lot of health-related issues, apple cider vinegar does not disappoint us in situation of knee enhancement as well. This super ingredient is surprisingly effective in treating knee problems and improving its function. Owning alkalizing effect, apple cider vinegar is the important factor in dissolving minerals absorbed and removes almost harmful toxins in the knee joint. In addition, apple cider vinegar is helpful for lubricating the joint to reduce pain and improve the flexibility.

How to apply:

  • Make a mixture of 2 teaspoons of apple cider vinegar into 2 cups of water and drink this during the day until your painful knee is alright
  • In case of improving the knee strength, dissolve 2 cups of apple cider vinegar in your hot water bath tub. Soak your knee every day in about 30 minutes.
  • Apple cider vinegar can be used as massage oil by mixing it with olive oil and apply daily
  1. Ginger

Not only being a powerful ingredient in your kitchen, this herb is also helpful in treating weak knees and improving them. Applying ginger is one of the traditional remedies to treat the pain at your knee. Swelling on this joint can be also treated by this method. Moreover, ginger contains a high properties of anti-inflammatory. This property makes it one of the most supportive agents to enhance the performance of knee.

How to apply:

  • Prepare a small piece of ginger root and a cup of water
  • Add some honey and lemon juice after boiling it in about 10 minutes
  • Drink 2-3 cups of this mixture every day

Apart from strengthening your knee, applying ginger helps treat some other problems such as sprained ankle.

  1. Turmeric

Not only playing a quite similar role in kitchen, turmeric also works effectively in enhancing the strength of knee. Containing curcumin, a well-known chemical for relieving pain and improving stability, turmeric helps much in preserve the knee joint. Also, high content of anti-inflammatory and antioxidant properties contributes much in that preservation as well. In addition, a report from the National Center for Complementary and Alternative Medicine (NCCAM) informs that turmeric is effective in reducing the growth of rheumatoid arthritis, which often occurs to your knee.

However, notice that turmeric can thin the blood, so take care when applying it if you have to take blood thinning medicine.

How to apply:

  • Mix 2 teaspoons of turmeric powder to a cup of water
  • Boil it in 10 minutes and add some honey after straining the mixture
  • Drink this tea several times a day


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