Nutrition to Help Prevent Knee and Hip Pain
Your body requires essential nutrients to repair and strengthen joints. A balanced diet for knee health should include:
Hydration: Adequate water intake to support joint lubrication and reduce stiffness.
Vitamins & Antioxidants: Vitamin C, Vitamin D, and Omega-3 fatty acids to help with inflammation and cartilage cell health.
Healthy Fats & Proteins: Supporting muscle recovery and joint tissue function.
Anti-inflammatory Foods: Turmeric, ginger, broccoli, leafy vegetables, and berries help reduce joint pain and swelling.
Healthy Diet Choices: A Mediterranean diet rich in olive oil, nuts and seeds, fatty fish, and dairy products can provide essential nutrients for bone health.
Calcium & Fortified Foods: Including dairy, fortified foods, and leafy greens to maintain bone health and joint function.
Glucosamine and Chondroitin Supplements: May support cartilage integrity and reduce joint discomfort, particularly for individuals with knee osteoarthritis.
Strength Conditioning to Support Knee Health
Why Strength Matters
Muscle strength around the knee joint is essential for stability, mobility, and injury prevention. Strengthening the muscles that support the knee reduces strain on the joint and lowers the risk of injury and knee osteoarthritis.
Target Muscle Groups
Strength training should focus on:
Core muscles: Providing overall stability.
Gluteal muscles: Supporting lower body strength.
Quadriceps & Hamstrings: Essential for knee joint support and movement.
Calf Muscles (Gastrocnemius & Soleus): Enhancing balance and reducing strain on the knee.
Recommended Training Approach
Strength training: Twice a week to build bone health, enhance muscle support, and improve knee stability.
Proprioception & Balance Work: Exercises to enhance coordination, improve joint tissue function, and prevent arthritis symptoms.
Endurance & Cardiovascular Fitness: Interval training, HIIT, or low-impact activities to support overall joint and muscle health while maintaining a healthy weight.
Why Seek Specialist Advice?
Personalised Nutrition & Exercise Plans: Tailored programmes ensure optimal results based on individual needs.
Preventative & Post-Injury Care: Whether you're looking to prevent knee issues, manage knee osteoarthritis, or recover from an injury, specialist advice ensures you follow the best plan for your situation.
Inflammatory Diet Considerations: Understanding how an anti-inflammatory diet can reduce inflammatory properties and improve joint function.
Book a Consultation
Take the first step towards better knee health today. Book a consultation with The West London Knee and Hip Clinic to receive expert guidance on nutrition for knee health, strength training, and long-term joint health benefits.