The knee is one of the largest joints in the body. It gives you the flexibility to do daily activities like sitting, standing, walking, and running with ease. 

Knee pain is a very common complaint that can affect almost all age groups. This may be due to the following reasons:

  • Knee injury such as ruptured ligament or torn cartilage.

  • Nutritional deficiency.

  • Heavy intake of sodium.

  • Smoking or drinking regularly.

  • Medical conditions like arthritis (swelling and tenderness of joints), gout (increased levels of uric acid) and infections.

Here are some of the changes that may help to strengthen the knees:

5 Tips to Increase Your Knee Strength

1. Do Regular Knee Exercises

There are various exercises that are targeted at the knees, especially those that help in strengthening the weak muscles around your knee joints and also knee bones. These exercises include sit-ups, step-ups, lunges, squats, thigh contraction, knee bends, knee strengthening stretches, swiss ball, straight leg raises and more.

Doing these exercises for 30 to 40 minutes per day will help to strengthen your knee. However, remember to stop doing the exercise if your knee pain increases and consult the doctor. Get proper guidance on the exercises which are suitable for you.

2. Massage Your Knee

Massage therapy is the best method known to get relief from knee pain. Rubbing warm oil (coconut oil, mustard oil, olive oil) on your knees will help in improving proper blood circulation in the veins around the knees. 

Always massage 3 to 4 times a week for 10 to 15 minutes for best results. If you are suffering from extreme knee pain, then consult a doctor and get the help of an experienced massage therapist.

3. Get Enough Vitamin D

Vitamin D is known to be extremely beneficial for your bones and joints. If you are suffering from knee pain, soak up some sun! 

Getting sunlight for 15 to 20 minutes in the morning before 11 am can help relieve knee pain and decrease the further risk of trauma. Also include rich sources of vitamin D such as fish, cod liver oil, eggs yolks, dairy products, and cereals in your daily diet.

4. Add Calcium to Your Diet

Calcium is essential for bone health. Thus, to increase knee strength, eat lots of leafy green vegetables, dairy products, cereals, almonds, and oranges.

5. Start Swimming

Swimming allows exercising of the knees with low pressure on joints. It can reduce stiffness and pain in the knees and help to strengthen the bones. Swimming for half an hour to one hour, alternate days a week, can help to reduce knee problems. 

If the pain continues, then consult your doctor immediately. 

Knee pain can limit your mobility and can have an effect on your quality of life. You can try these tips to strengthen your knees to avoid future injuries and for better well-being. Talk to your doctor, before starting any exercise or supplements or in case of persistent pain.

Disclaimer: This article is written by the Practitioner for informational and educational purposes only. The content presented on this page should not be considered as a substitute for medical expertise. Please "DO NOT SELF-MEDICATE" and seek professional help regarding any health conditions or concerns. Practo will not be responsible for any act or omission arising from the interpretation of the content present on this page.