How To Increase The Strength Of The Knee Joint & How To Prevent Knee Pain?

Increasing The Strength Of The Knee Joint

The knee joint is one of the largest joints in the human body. It allows us to flexibly carry out daily activities, such as sitting, standing, walking, and running. Age-related knee problems are common; however, young people can also experience knee pain due to lifestyle changes. This may be due to: 

• Knee injury 

• Nutrient deficiency 

• Excessive sodium intake 

• Smoking or drinking alcohol. 

Here Are Some Changes That Can Help Increase Knee Strength

1.Proper Knee Exercise

There are some exercises that pay special attention on the knee. This exercise helps strengthen the weak muscles around the knee joint and also helps strengthen the bones of the knee. 

This exercise includes sit-ups, stepping, lunges, squats, thigh crunches, knee curls, knee strengthening stretches, Swiss balls, straight leg raises. Doing these exercises for 30 to 40 minutes a day will help strengthen your knees. If knee pain gets worse, stop exercising and see a doctor. Get the right guidance on the correct exercise for the patient. 


Massage therapy is the most widely known way to relieve knee pain. Rubbing warm oil (coconut oil, mustard oil, olive oil) on the patient’s knee will help improve proper blood circulation in the veins around the knee. Massage 3-4 times a week for 10-15 minutes each time to get the best results. If the patient has extreme knee pain, please consult a doctor and seek help from an experienced massage therapist. 

3.Vitamin D Intake

It is well known that vitamin is extremely beneficial for bone and joint health. Patients with knee pain can get vitamin D from sunlight. Therefore, please expose your knees to the morning sun before 11 am. 15 to 20 minutes a day is very helpful in reducing the risk of additional trauma. In addition, they can obtain vitamin D from dietary sources such as fish, cod liver oil, egg yolks, dairy products, and grains. 


Calcium is essential for healthy bones. Therefore, to increase knee strength, eat more green leafy vegetables, dairy products, cereals, almonds, and oranges.


Swimming allows you to exercise your knees with little pressure on your joints. It can reduce the stiffness and pain of the knee and help strengthen the bones. Swimming for half an hour to an hour every other day every week can help reduce knee problems. If the pain persists and the patient feels that the knee joint problem is getting worse, see a doctor and obtain appropriate treatment instructions.

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