Knees are the largest joints in our body and they provide stability, flexibility and support in our legs so that we can turn around easily, crouch, jump, run, stand and walk. That is why it is important to keep our joints healthy and strong.

Even though, the knee problems are usual for older people, it can affect any age. Weak knees affect the mobility of people and impede their everyday activities.
There are numerous reasons that lead to weak knees. Some of them are as a result of osteoarthritis in the knee, smoking, drinking, a sedentary lifestyle, excess sodium intake, strain or injury on the knees or nutritional lifestyle.
If you suffer from weak knees and knee pain, here are some lifestyle and dietary changes that can strengthen them:

*Exercises for strengthening the knees*

There are many exercises that can improve the knee condition by strengthening the muscles that are around them such as straight-leg raises, squats with Swiss ball, knee bends, single-leg squats, step ups and lunges.
Learn these exercises from an expert and do them at least ½ hour per day, four to five times a week. Stop doing them if you notice knee pain or stiffness.


The massage therapy is another way to strengthen the knees and relieve the pain. It will make the joints and muscles stronger and enhance the circulation.
Use coconut or olive oil or mustard to rub the knees in clockwise movements for ten to fifteen minutes. When needed, repeat two times a day. If you have chronic pain, consult an experienced massage therapist.

*Epsom salt*

Extremely low levels of magnesium are the cause of knee pain, osteoporosis and rheumatoid arthritis. The Epsom salt is recommended to decrease the non-pleasant feeling. It will lower the inflammation. In ½ cup of warm water, dissolve 2 tbs. of Epsom salt and apply it on the knees with washcloth. Leave it for fifteen to twenty minutes and then wash it with lukewarm water. Perform this 1-2 times a week.


Swimming can help people who suffer from arthritis or knee pain. It will strengthen the bones, lower the knee stiffness, strengthen the knee joint’s surrounding muscles and improve the overall fitness. Swim about ½ hour per day, five days per week but make sure you avoid breaststroke as it puts a lot of pressure on the joints of the knee.


A lack of calcium can weaken and thin the bones which may lead to osteoporosis. When the body can’t produce calcium the best option is to get the right supplements and dietary sources.
You can get calcium from fortified orange juice, blackstrap molasses, sardines, calcium-fortified cereals, edamame, cheese, almonds, dark leafy greens and milk. If you take calcium supplement, take those that include Vitamin D. For a proper dosage, consult a doctor.

*Vitamin D*

This vitamin provides good bone and joint health. A lack of vitamin D leads to raised risk of minimal trauma fractures and bone loss.
As our body produces this vitamin in sunlight exposure, it’s recommended to expose the knees to sunlight for fifteen minutes per day. You can also get vitamin D from dairy products, egg yolks, fortified cereals, fish and cod liver oil. Consult a doctor if you want to take supplements.

*Fish oil*

EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are omega 3 fatty acids that are contained in fish oil, and they help strengthen the knee joints and improve bone density. Because of its anti-inflammatory properties, it lowers the stiffness and joint pain. Consume cold-water fish such as salmon, tuna or mackerel, two times a week.
You can also consume up to six grams of fish oil, twice a day but consult a doctor before you take any supplement.

*Vitamin C*

Vitamin C is very important for the formation of collagen. It is important for normal development of bones, synthesis of collagen and bone matrix. It decreases the risk of fractures and improves the mass density of bones. Great sources of this vitamin are Brussels sprouts, cauliflower, spinach, kiwi, berries, strawberries, papaya, oranges, lemon, broccoli and bell peppers. Before taking supplement, consult a doctor.

*Healthy weight*

People that are overweight put much pressure on the knees and this is increasing the knee joint work and that makes the knees weak. These people should lose weight in healthy way.

*Anti-inflammatory foods*

Inflammation causes painful and weak knees and that is why you should consume more anti-inflammatory foods like walnuts, sweet potatoes, spinach, blueberries, avocados, tart cherries, ginger, turmeric, olive oil, salmon and flaxseeds. Avoid foods like those rich in saturated fats, sugary foods, soda, white-flour products and white rice.


-Walk and cycle to strengthen the knees;
-Avoid to wear shoes with high heels;
-Avoid to consume salt as it leads to calcium loss;
-Quit drinking and smoking;
-DO not do activities that increase the pain in the knee;
-Increase the fluid consumption to soften the cartilage;
-Avoid sitting or standing for longer period;
-Learn yoga poses that are meant for this condition;
-Avoid sudden twisting, stopping, starting or jumping.

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