When we train, one of the parts of ourselves that we use the most and that we may not even be aware of are our knees. Your joints, cartilage, muscles and tendons can be injured, or inevitably deteriorate over time. That is why we recommend that you include these supplements in your diet to take care of your knees.
What exactly are knees?
The knees are very complex joints that flex, extend, and are able to move slightly to the side. The knee serves as a connection between the thigh and the leg through two bones: the femur and the tibia. At the junction of these bones, that is, at the center of the knee, is the patella, a small bone that has the function of being a pulley.
The knee is surrounded by joints and ligaments that provide stability and muscles that allow it to move. The knees are a fundamental part of our body as they are the ones that bear the most weight when we are standing.
Knees and training
No matter what type of training you do, your knees will always suffer if you don't warm up enough and take proper care of them. For example, if you run without warming up, you may not even be able to walk the next day. A very painful and uncomfortable situation that we do not recommend. And if you don't rest, then you can complicate something as simple as a contracture into a synovial effusion (fluid in the knee) and end up with an injection of hyaluronic acid directly into the joint. Which, by the way, hurts a lot, in addition to the slow recovery: you will have to walk with a very uncomfortable splint (held by thick metal strips) and you may not be able to fully train again and need rehabilitation.
That is why we recommend you not only warm up before exercise and stretch after finishing it, but if your activity is a lot, we suggest you take a food supplement (in addition, of course, to the balanced diet that we are sure you follow). But not only to avoid injuries when you train, it is also important to take supplements to take care of your knees for the future if you do not want to fall into a degeneration of the knee cartilage.
Why take supplements to take care of your knees?
There are many damages that the knees can suffer throughout our lives: simple contusions from falls, which do not need much treatment other than rest and some anti-inflammatory, injuries to the ligaments and menisci … How athletes fear breaking the menisci or the ligaments! It is also possible to suffer bursitis, tendonitis , fractures, dislocations, effusions (such as the synovium) or irreversible damage such as gonarthrosis or osteoarthritis.
As we have already advanced, if you take supplements you can prevent your knees from suffering some damage that, in the long run, can become real torture. Take note: supplements should be taken to prevent, as their action is medium and long term and when wear is initial. If you have already suffered the injury, then your doctor will give you appropriate treatment.
The best supplements to take care of your knees
Hyaluronic acid
Hyaluronic acid is also part of our body. Depending on where you are, you will play one role or another. In the case of the joints, it helps to avoid friction between them and for the cartilage it acts as a restorative . Why take it? In addition to all the functions that we have already specified, it helps in the production of collagen and serves as a lubricant for the joints. Hyaluronic acid is fast acting when injected directly into the joints and is one of the most widely used measures by high performance athletes.
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Natural collagen
Collagen is a protein present in our body. It is responsible for uniting the connective tissues of our body. It is a kind of glue that allows everything that needs to be attached to be. Collagen makes up a quarter of muscle mass . Why take collagen? It helps with the health of our joints, strengthens the bones, reduces inflammation, reduces pain and improves the functioning of the joints.
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Magnesium
Magnesium is important to fight joint pain and helps assimilate calcium in the bones and also participates in the formation of collagen. It is very important that you consume this mineral not only for pain but to improve your performance when training and prevent injuries.
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Turmeric
Turmeric is a superfood that we are used to seeing more in diets than in the form of supplements. Turmeric has multiple benefits in our health and in sports it has a powerful anti-inflammatory action. In addition, it is an antioxidant that helps heal and a great ally for arthritis pain.
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Glucosamine and Chondroitin
These are one of the best supplements to take care of your knees. Glucosamine is found around the joints and protects the bones from them. Why take it? Well, because it has a repairing and regenerating action on cartilage.
Chondroitin, meanwhile, is responsible for building and regenerating cartilage, as well as keeping the joints hydrated. It also protects them and relieves pain. More benefits? It is essential to take care of the health of the ligaments and tendons.
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Methylsulfonylmethane: MSM
MSM is good to take in combination with glucosamine to relieve pain and inflammation. It is especially recommended for people with osteoarthritis, as it improves their physical function.
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Omega 3
Omega-3 fatty acids must be present in our diet. Either through foods rich in Omega-3 such as fish, or in the form of a nutritional supplement. Omega-3 helps reduce inflammation of the joints and cartilage . It also reduces its natural wear.
