Knees, cartilage, and ligaments are essential body parts of the body that helps in locomotion. When people don’t care for their joints, ligaments or cartilage they start wearing off with time and they move at a slower pace which negatively affects their living. To strengthen the knees, cartilage, and ligaments you need to focus on your diet, exercise and adopt healthy living. Follow these five ways to strengthen your knees, cartilage, and ligaments:
Consume vitamin C which aids in preventing the inflammatory reactions within the body. The best foods which are rich in vitamin C include broccoli, strawberries, tomatoes, and oranges. Consuming these foods helps in strengthening your joints, ligaments, and cartilage. Vitamin C acts as a powerful antioxidant that helps in improving the immune system while preventing us from infectious agents. The vitamin C prevents us against free radicals which results in oxidative stress leading to chronic medical conditions. Studies conclude that if you consume enough amounts of Vitamin C, it helps in lowering the blood pressure levels and reduces your risk to suffer from heart diseases. Vitamin C also helps in the formation of RBC’s which transports oxygen throughout the body.
Drinking water is essential for the entire health of the body whether it’s physical or mental health. Hydration is essential for the body as the joints in the body have synovial fluid which helps in lubrication of the joints and halts any friction between the cartilage, joints, and ligaments. If you keep your body properly hydrated then it aids in synthesizing enough amounts of synovial fluid. Water aids in improving our physical as well as mental performance. It keeps us energized throughout the day can uplift our mood. Drinking lots of water also prevents us from headaches, prevents constipation, reduces the formation of kidney stones and aids in weight loss.
Enhance protein intake in your daily needs which helps in providing essential nutrients to the cartilage, knees, and ligaments. It aids in synthesizing new cartilage while keeping the body completely hydrated with the synthesis of synovial fluid. The intake of protein enhances the recovery of any lesions within the body. Choose protein foods like nuts, fish, legumes or meat which aids in increasing the strength of cartilage, knees or ligaments. The protein serves as one of the essential building blocks for joints, skin, blood, cartilage, and muscles. The protein intake enhances the strength and muscle mass of the body while allowing you to lose weight.
Eating vegetables is usually pathetic but add vegetables that contain Sulphur i.e. essential for forming collagen, ligaments, and knees. When your body contains low Sulphur, the repair of the joints slows down. Allium vegetables aids in protection against cancer along with the health of the heart. Allium vegetables such as onion, garlic, shallots, leeks, scallions, and others help in strengthening the knees, cartilage, and ligaments.
Other than the dietary patterns and a healthy lifestyle, you need to properly understand the knee health. You should be aware of knee anatomy that knee is one of the largest joints within the body. The knee joint is present between tibia and femur and is connected with different cartilage and ligaments. Avoid knee injuries and know different parts of the legs. Exercise effectively to strengthen the knees by stretching and warming the knees. Perform rehabilitative exercises like seated knee flexion, seated knee kick, straight leg raises and performs workouts for quadriceps which helps in strengthening the knees, cartilage, and ligaments.
Adopt a healthy lifestyle and eat healthy foods like anti-inflammatory foods, foods rich in vitamin E, calcium and stop performing activities that hurt your joints, ligament, and cartilage.
Until Next Time,
Team Doctor ASKY!