The knees are the biggest and among the most important joints in the body. They are subjected to a lot of wear and tear over the years and are carrying almost all of our weight on their own, which can seriously harm them.

As we age, the knees tend to deteriorate, which can become pretty painful after a while and make you unable to walk. This is one of the first signs of aging, and one that millions of people around the world are trying to resolve. Luckily, there are many foods and exercises which can strengthen your knees and help you walk freely and pain-free again.

Here are 10 tips which will reinforce your knees and keep them sharp:

Calcium supplements

Calcium supplements will raise the level of calcium in your bones, one of the most important minerals for the joints and bones. Lack of calcium has been related to osteoporosis and a variety of inflammatory conditions, so increasing the calcium levels makes perfect sense if you want your knees to be healthy. You can find calcium in supplement form or get it through dietary sources such as blackstrap molasses, edamame, orange juice or fortified cereal.

Vitamin C

Vitamin C is highly important for the health of our bones. It plays a big part in the production of collagen and can keep our joints and bones healthy. You can find the vitamin in most citrus fruits as well as broccoli, bell peppers, spinach, cauliflower and fermented foods.


Swimming is a perfect exercise that will strengthen most of the joints in your body including the knees.

Anti-inflammatory foods

Sweet potatoes, avocados, olive oil, ginger, blueberries and walnuts are all anti-inflammatory foods you can include in your everyday diet to keep your knees strong and healthy.

Knee exercises

Of course, specific knee exercises can strengthen your knees and keep them in shape. Try doing lunges, knee bends, knee squats and straight leg raises every day to keep your knees healthy.

Regulate your weight

As the knees bear a lot of weight every day, it’s best to reduce their load, which means you should reduce and maintain your weight. You can do this by eating a healthy diet paired with regular exercise.

Vitamin D

Vitamin D is one of the most important vitamins for our bones. We get the most of it through sunlight exposure, but you can also get it through foods such as fish oil, fortified cereal, cod liver oil, fish oil and dairy products as well.

Epsom salt

Lack of magnesium is one of the most important factors for knee pain and osteoporosis. Epsom salt is a magnesium sulfate compound which you can add to your baths in order to raise the magnesium levels in your body. Once you do, the pain in your knees should subside.

Fish oil

Fish oil contains a lot of omega-3 fatty acids which can improve the bone density and reduce the pain in your knees. According to experts, taking 1200 mg. of fish oil per day can reduce the pain and stiffness in your joints and improve your overall joint health. If you don’t like eating salmon or cod, you can get fish oil in supplement form.


Finally, massages are a great way of reducing the pain in your knees and keeping them strong. Massaging your joints with coconut oil for 10-15 minutes every day will boost the circulation in them and reduce the pain almost instantly.

To reduce the pain in your knees, you should avoid sitting or standing for a prolonged period. Make sure to eat a healthy diet and do some knee exercises every day and your knees will be stronger than ever.

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