10 Tips to Strengthen Your Knees and Keep Them Healthy

The knees are the biggest joints in the body and are also one of the most important ones. They allow us to stand, walk or run and are highly important for our posture and flexibility. No one pays much attention to the health of our knees, but due to their importance, we should strive to keep them healthy at all times.

However, as we age, the knees are one of the most widely affected joints in the body. Older people usually have knee or back problems, and are always looking for a way to reduce the pain and keep their knees healthy. And, although there are drugs which can help with the pain, you need to resolve the underlying issue in order to fix your knees and start walking normally again.

Here are 10 simple tips on how to strengthen your knees and keep them healthy:

Calcium supplements

Calcium is one of the most important minerals for our joints and bones. It can help people suffering from osteoporosis and inflammatory conditions, and, as the body can’t create it on its own, we rely on supplements to get the mineral. Calcium supplements work well, but you should also include calcium-rich foods in your diet such as fortified cereal, blackstrap molasses, orange juice and edamame.

Vitamin C

Vitamin C is important for our overall health and our bones as well. Vitamin C can boost the production of collagen in our body, which will effectively improve the flexibility of our joints. It will also improve your bone density and reduce the risk of fractures.

Vitamin C can be found in lemons, berries, kiwi, papaya, strawberries, broccoli, spinach, bell peppers, Brussels sprouts and cauliflower as well. If you need more of the vitamin, consult your doctor for the best supplements.


Swimming for half an hour a day 5 times a week can reinforce your bones and knees and boost your metabolism as well. Swimming is ideal against knee pain, and will strengthen your whole musculoskeletal system.

Anti-inflammatory foods

Adding anti-inflammatory foods in your diet is a great idea if you’re suffering from knee or joint pain. Avocados, sweet potatoes, flaxseeds, ginger, olive oil, walnuts and blueberries are all anti-inflammatory in nature and will reduce the pain in your joints and knees.

Knee-strengthening exercises

Hamstring stretches, step-ups, straight-leg raises, lunges, knee squats and knee bends are perfect exercises for your knees and will help reduce the pain.

Maintain your weight

As the knees bear a lot of weight, it’s a good idea to shed a few pounds, especially if you’re overweight. The best way to lose weight is with a healthy diet and regular exercise, and we strongly suggest doing it in order to reduce the load on your knees.

Vitamin D

Vitamin D is one of the most important vitamins for our bones and overall health. We mostly get it through sunlight, but if you live in areas where it’s seldom sunny, you need to find alternative sources. The vitamin can be found in egg yolks, fish oil, fortified cereal, dairy products and cod liver oil. Experts also recommend sunbathing for at least 15 minutes a day for best results.

Epsom salt

If you’re suffering from osteoporosis or knee pain, there’s a big chance you’re lacking magnesium. Luckily, you can fix this with the help of Epsom salt. This special type of salt can reduce the inflammation in your knees and is rich in magnesium that your body will absorb instantly if you apply it topically.

By increasing your magnesium levels, it will stop the pain and make your knees more mobile. All you need to do is take an Epsom salt bath a few times a week for best results.

Fish oil

Fish oil is rich in omega-3 acids such as DHA and EPA which can improve your knee and bone density and reduce the pain and stiffness in your joints. According to one study, people who take 1200 mg. of fish oil per day have far better joint health. If you don’t like eating cold water fish such as salmon or mackerel, you can take 6 gr. of fish oil per day, which would get you about 30% of the RDA of EPA and DHA and keep your knees in shape.


Another great method for relieving joint and knee pain is getting a massage. Massage therapy has helped thousands of people get rid of knee pain. It can boost the circulation to the area, and works best when used with coconut or olive oil. Just massage your knees for 10-15 minutes every day and the results should be noticeable soon.

In order to prevent pain in your knees, you need to reduce your salt intake, stay physically active and avoid wearing inappropriate footwear or high heels often. Some yoga poses can reduce the pain.

Avoid sitting or standing for a prolonged period, and avoid doing activities that make the pain worse. Finally, you should stop smoking or drinking too much alcohol as they can have a negative effect on your knees.