4 insanely simple ways to strengthen your knee joint.

Knee joint is the most complex joint in the human body. It is not a ball and socket joint like hip or shoulder joint which enjoy a great degree of range of motion.

Knee joint is surrounded by insertion of tendons of various muscles and also is the station of origin point of various leg muscles. The joint has cartilage, meniscus, synovial fluid, ligaments and lower and upper end of various bones. The thigh bone , femur has lower end involved and the shin bone tibia and fibula have upper ends involved plus the sesamoid bone patella which glides on the top of these bones. The tibio-femoral joint, the fibulo-femoral joint and the patello-femoral joint make the knee joint. If the gliding surface which is the cartilage of the joint becomes worn out by any means of any of these joints, the grating of the bony surfaces makes the knee joint very painful and the movement of the individual is restricted. Injury to meniscus, ligament or bones also causes restricted movement.

To prevent injury and to strengthen your knee joint here are some practical advises which you can incorporate in your daily lives;

-Vitamin D & calcium- if by any means you have deficiency of vitamin d and calcium, your bones will become osteoporotic and you will feel pain in your knee joint. Make sure your diet contains vitamin D and calcium.

-Exercise- Human body is naturally movement friendly. Movement and exercise trigger the release of growth hormone and testosterone. Putting pressure on your bones and muscles will help them become long and strong. Leg extension exercise, quads chair exercise, squats, weighted squats, walking and running, they all will increase the strength of bones and muscles involved in the knee joint.

-Stretching- As mentioned above, knee joint is the station of origin and insertion of various muscles and hence, any movement of knee joint creates considerable pull at knee joint, you got to stretch these muscles everyday to ease of the muscular tension. Quadriceps, Hamstrings, Adductors, Abductors and Calf muscles should be stretched everyday atleast once.

-Rest- No matter what you do, rest gives your body ample time to recover, refuel, absorb and grow. It also helps in clearing out the waste preventing from cramps.

Congrats. Mission Accomplished.