Your knee is the largest joint in your body. They provide flexibility, stability, and support to your legs. Without healthy knees, you cannot even dream of walking, jumping, swimming, and standing properly. This is why you need to take good care of your knees. There are many people who are struggling to live a normal life because of their poor knee condition. According to the statistics, more than 2 out of 3 Americans are diagnosed with a knee pain.
Now, this is a very serious fact. There are various types of arthritis. Moreover, the statistics also show that almost 60% of Americans does not consult a medical professional about their pain. There are many causes of a poor knee condition, such as knee strain, aging, alcohol, smoking, and more. This article will help those people who are struggling due to knee pain, and this article will also help people who want to prevent themselves from the knee pain.

10 tips to keep your knee strong and healthy

You will reduce the risk of various types of arthritis, such as rheumatoid arthritis and osteoarthritis if you take good care of your joint health. The 10 tips, which I’m about to share are very simple to implement for anyone. Here are 10 easy tips to keep your knee strong and healthy.

Anti-Inflammatory foods

You should try to keep inflammation at bay if possible, as it is one of the major reasons behind knee pain. To keep inflammation away from your life, you should take notice of the foods you are consuming right now. You should reduce the consumption of inflammatory foods, such as white rice, white flour products, soda, and others. And, you should add anti-inflammatory foods to your diets, such as walnuts, ginger, spinach, avocados, and others.

Healthy weight

The problem of obesity is very common in the United States. According to the statistics, more than 2 out of 3 Americans are either overweight or obese. The people with excess weight puts too much pressure on their knees, resulting in weaker knees.

Vitamin D

The risk of bone loss is increased due to vitamin D deficiency. Vitamin D is very beneficial for your bone and joint health. It helps your body to absorb calcium. There are many ways to get vitamin D, and they are sunlight, egg yolks, dairy products, fish, and more.


One of the major reasons behind weak bones and osteoarthritis is a deficiency of calcium in the body. It’s not possible for your body to produce this nutrient naturally that is why you need to consume foods that contain calcium. Some of the foods rich in calcium are cheese, milk, almonds, sardines, and more. Sometimes, it may be necessary to consume a calcium supplement to have an adequate amount of calcium in the body.


There are many studies that have revealed how massage is beneficial for joint health. You can consult a massage therapist for a good massage. A massage can take anywhere from 10-15 minutes or more. A regular massage can strengthen your knees.

Epsom salt

The people who suffer from osteoporosis and rheumatoid arthritis are found to have a low level of magnesium in their body. This salt contains a high level of magnesium, which can reduce the inflammation. The magnesium is required for smooth functioning of muscles and absorption of calcium. You can put this salt in a lukewarm water to apply to your knees or you can also prepare an Epsom salt bath.


Many people swim to have fun. This sport is not only providing entertainment, but it’s also very beneficial for your muscles and knee joint. In fact, it enhances your overall fitness. It strengthens your bones and lowers your knee stiffness. You can go for swimming for 30 minutes, five days a week. However, you should avoid some strokes, such as breaststroke because it puts too much pressure on your knees.


It’s no surprise that regular workouts can improve your overall physical health. Being involved in regular workouts is equally beneficial for your knees. The study shows that regular workouts have a positive impact on knee osteoarthritis. However, it’s also equally important to avoid exercises that give additional stress to your knees.

Fish oil

It contains eicosapentaenoic acid, omega 3 fatty acids, and docosahexaenoic acid (DHA). All of these are beneficial for your bones and joints. Fish oil also has anti-inflammatory properties, which helps in lowering your stiffness and pain.

Vitamin C

Vitamin C plays a crucial role in the formation of collagen. This is crucial for enhancing the quality of bone matrix, proper development of bones in your body, and synthesis of collagen. Furthermore, it decreases the risks of fracture and help in enhancing your bone mass density.


It’s always great to opt for natural ways to enhance your health. However, there are times when it becomes necessary to take the help of a medical professional. In the case of chronic knee pain, you should immediately consult your doctor. It’s necessary to do each and everything to enhance your knee health.

In addition to the natural ways mentioned in the article, you can look for some natural joint supplements, such as the Osteo Bi-Flex to further enhance your knee strength. It has very good reviews. You will experience positive changes in your life if you have strong and healthy knees.