Dr Ortho Blog

It is important to take care of the knees to keep them strong and healthy. Knees provide flexibility to our legs so that we can stand, walk, run, jump or perform other daily activities easily.

But with growing age, knees can become weak which affects your mobility and make it difficult for you to carry out everyday activities.

For the weak knees, age is not the only reason, but this can occur due to an injury, strain on knees, nutritional deficiency, a sedentary lifestyle and excess of drinking and smoking. It can also be a result of osteoarthritis in the knee.

If you want to eliminate knee pain from your life, it is necessary to make some change in life and diet.

Here are some ways to strengthen your knees.

Perform Knee-Strengthening Exercises :

If you are suffering from the knee pain, exercise can help you. There are various exercises that help to relieve the pain in the knee. Besides this, these exercises also help strengthen the muscles around your joints, keep the joints properly aligned and positioned as well as make your bones strong.

For the best results, set a goal of 20 minutes exercise daily.

You can also take the help of a health instructor to learn the right way to exercise. In case, if physical activity increases your knee pain, stop doing and consult the doctor.

Massage with Essential Oils :

Massage therapy is another better formula to get relief from the knee pain. Regular massage can improve circulation due to which more nutrients reach the weak muscles and joints to make them stronger.

For this purpose, you can use various essential oils such as olive, coconut, lavender and mustard oils. Massage the painful knees in both clockwise and counter-clockwise directions for 10-15 minutes.

Repeat the process twice a day. In case of severe pain, taking help of an experienced massage therapist will be a precise option.

Maintain an Enough Amount of Vitamin D :

For ideal bone and joint health, vitamin D is considered one of the most essential nutrients. Vitamin D deficiency can cause weak bones, bone loss and an increased risk of minimal trauma fractures.

Moreover, the body also becomes unable to absorb the appropriate amount of calcium without adequate amounts of vitamin D. Our body develops vitamin D when it is exposed to sunlight. But this does not mean, you have to spend a long time in harmful UV rays of sunlight.

The best time for this purpose is early in the morning. Spending at least 15-20 minutes per day in sunlight daily can do wonder to your health.

Furthermore, you can also add some additions to your diets such as fish, cod liver oil, egg yolks and fortified cereals and dairy products. These eating items are high in vitamin D content so, help to make your bones strong.

Have Calcium Rich Food :

Calcium is highly necessary for bone health and its deficiency can result in thinning and weakening of the bones and osteoporosis. As our body is not able to produce calcium naturally, it is necessary to have such foods that can prevent its deficiency.

Natural sources of calcium are milk, almond milk, dark leafy greens, cheese, calcium-fortified cereals, and fortified orange juice.  Taking supplements can be a right option so, choose one contains vitamin D to help your body absorb the calcium. For the right dosage consulting doctor is necessary.

Maintain Healthy Weight :

In most of the cases, it has been seen that people with overweight suffer more from joint pain. If you are not in a right shape, your knees will become weak due to the stress of carrying heavy weight. Moreover, obesity increases the risk of knee or hip replacement.

Therefore, if you are overweight start working on weight loss process if you want to get rid of knee pain. For the better results, you can also take the help of a health instructor or a dietician.

Take Anti-inflammatory Foods :

Inflammation is one of the main reasons for the weak knees. So, to fight inflammation and swelling, taking food with anti-inflammatory properties is necessary.

The foods with anti-inflammatory properties are flaxseeds, avocados, olive oil, walnuts, turmeric, blueberries, sweet potatoes, and spinach. Besides this, eliminating inflammatory foods such as white-flour products, sugary foods, white rice, and foods high in saturated fats from the diet is the main thing to do.

These above-mentioned tips can help you precisely relieve joint pain. Therefore, you must follow these methods for better health of your knee. One more thing that you can do is apply Dr. Ortho Instant Pain Relief Oil on the affected area daily. You need to massage the affected area with this effective herbal oil for 10-15 minutes.

The oil is completely made of natural ingredients to relieve the pain naturally with any side effects. Dr. Ortho is an Ayurvedic Pain Relief Oil to get rid of Joint Pain , Muscle Pain and Knee Pain.

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