7. Exercises For Strong Knees
To strengthen the weak knees, and the muscles that surround them, and properly align the bones, you should start exercising regularly. Include lunges, knee squats, step-ups, hamstring stretches, single-leg squats, straight-leg raises, and knee bends with a Swiss ball.
8. Massage
Massage therapy offers countless benefits for the muscles and pain, boosts blood circulation, and strengthens the joints. You can rub the knees gently with some coconut or olive oil counter-clockwise and clockwise for 10 to 15 minutes daily, and you will relieve the pain and discomfort.
9. Swimming
Swimming is a low-impact aerobic exercise, which treats joint stiffness, and strengthens the bones, joints, and muscles. For best results, swim for half an hour, at least 3-4 times a week.
10. Epsom Salt
You need to boost magnesium levels in the body if you suffer from osteoporosis or rheumatoid arthritis, and Epsom salt is one of the best ways to do so.
This salt treats the inflammation in the knees and provides high amounts of magnesium. Just add 2 tablespoons of it in ½ cup of water, soak a washcloth in the solution, and apply it on the knees. Leave it to act for 15 to 20 minutes. Repeat twice a week.
You can also enjoy an Epsom salt bath for 20 minutes once or twice weekly.
Additional tips:
Try yoga to soothe knee pain and boost flexibility
Avoid standing or sitting for a long time
Drink plenty of fluids to soften the cartilage
Avoid the consumption of too much salt, as it leads to calcium loss
Avoid jumping, sudden movements, and all activities that increase the pain in the knees
Cycle and walk to strengthen the knees
Avoid high-heels
Avoid alcohol
Quit smoking