How to keep your knees strong

Knees are important because they provide stability to the body and allow you to stand, crouch, walk, run, and jump. When something goes wrong with the knees, it can be very painful and severely curtail your activities. That’s why it’s important to be proactive in keeping your knees strong and healthy.

  • Understand how your knees work. The knee is the body’s largest joint, and it’s made up of the lower part of the femur, the upper part of the tibia, and the kneecap, or patella. Cartilage and ligaments connect these bones, and the meniscus cushions the place where the femur meets the tibia. Maintaining a fluid range of motion is important in preserving the function of your knees.

  • Exercise to strengthen your knees. Strength training is good for your knees because by strengthening all your muscles, you offer support to your knees and keep them in good working order. Your doctor can recommend the right exercises for you, but some you might want to try include:

    • Jump squats: Squat down, with your knees bent and your arms forward, and then jump up as high as you can, landing softly. Do this for 4 sets of 15.

    • Walking lunge: Step forward and lunge down, then bring your back foot forward and lunge with that leg. Continue this, alternating legs for 3 sets of 15 reps, 1 rep being a lunge with each foot.

    • Mountain climbers: From a push-up position, bring your right knee in and then extend it back. Repeat the process with your left knee, and continue alternating legs. Move as quickly as you can while maintaining good form, for 3 sets of 15 reps, with both legs together counting as one rep.

    • Reverse hip raise: Lie face down on a bench or stability ball, and lift your hips and legs until they’re in line with your torso, keeping your legs straight. Squeeze your glutes, pause, and lower to the starting position. Do this for 3 sets of 15 reps.

  • Know that your diet impacts your knees. Anti-inflammatory foods can help keep your knees from becoming weakened and painful, so fill your diet with foods like fish, flax seeds, olive oil, avocados, and whole fruits and vegetables. Vitamin E is good for protecting the cartilage in your joints and can be found in spinach, broccoli, mango and kiwi. Incorporating calcium-rich foods into your diet can help boost bone health and promote knee strength. These foods include cow milk, yogurt, soy and goat milk, as well as leafy greens.

It’s also important to have the right medical professionals on your team, to help you take a proactive stance in managing your knee health and general well-being. At the Knee Institute, we’re proud of our status as the only facility in Michigan accredited with the OsteoArthritis Centers of America. We take a whole-body approach to wellness, focusing on helping people improve their overall quality of life through non-surgical and minimally invasive treatments. For more information on how we can help you, call 248-804-7226 today.

Proud Member of the
Michigan No-Fault
Provider Directory

for Physical Therapy

Knee Consultation Request

No-Cost, No-Risk

Why Choose Us?

  • Michigan’s Only Accredited Facility with the OsteoArthritis Centers of America
  • Non-Surgical Treatments
  • No-Cost, No-Risk Consultations
  • Specialize in Relieving Joint Pain
  • Treatments Approved by Medicare and Most Commercial Insurances
  • 95% Success Rate for Over 20,000 Patients