How to Strengthen Joints & Ligaments

Use proper joint support while exercising.
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Joints and ligaments help us bend, walk, jump, throw and kick by connecting our muscles to our bones. Our joints and ligaments weaken over time because of injury, disease or general wear and tear. Although our lifestyles can add to the wear and tear, it is quite simple to strengthen joints and ligaments with a little exercise and nutritional supplements.

Supplement Your Diet

Step 1

Eat foods rich in sulfur and amino acids such as asparagus, garlic, eggs, rice and wheat. Sulfur-containing foods and foods rich in amino acids help rebuild bones and connective tissue.

Step 2

Take an amino acid supplement or amino complex regularly. Glucosamine, for example, is an amino sugar made from glucose, and the amino acid glutamine that can help rebuild joints.

Step 3

Consume foods or supplements containing omega-3 fatty acids, such as deep sea fish or fish oil capsules. These oils can reduce joint inflammation and increase your joints range of motion.

Exercise

Step 1

Lose excess weight to reduce the stress placed on ligaments and joints and to prevent injury. A study published in "Arthritis & Rheumatism" found that each pound loss led to a reduction in knee load equaling 4,800 pounds per mile walked, meaning weight loss takes a significant amount of pressure off your joints.

Step 2

Perform moderate exercises such as cycling, walking and water aerobics to strengthen the joints and ligaments. MayoClinic.com reports that exercise builds strength and flexibility, reduces joint pain and helps fight fatigue.

Step 3

Lift weights to strengthen the surrounding bones and muscles that support the joints. The Centers for Disease Control and Prevention suggests at least 20 minutes of strength training for all major muscle groups two times per week.

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