If you are a part of the 25% of US adults who suffer from frequent knee pain, you might begin to wonder, “how can I increase my joint mobility and improve joint function?” Luckily, there are ways to lubricate your knee joints naturally, which may help ease joint discomfort and reduce the frequency of knee pain flare-ups.

Joint lubrication is a vital part of joint health. Without it, the joints are at risk for cartilage damage and osteoarthritis. Your knees are particularly at risk for joint damage, which is why it is crucial to learn how to lubricate knee joints naturally.

Synovial fluid is a thick fluid that makes up the joint capsule. The synovial fluid must have a healthy consistency and good viscosity to keep your knee joints well lubricated. Synovial fluid is made up of hyaluronic acid, which gives it its unique viscosity and lubricating properties. When the synovial fluid becomes too thick or overly dilute, the joint is at risk for damage.

Ways to Lubricate the Knee Joint

As you age, your body produces less synovial fluid causing your joints to become stiff. However, there are a few ways to lubricate knee joints naturally and reduce inflammation.  Be sure to speak with your medical provider before making any changes to your diet or lifestyle. 

Foods Good for Joint Lubrication

Sometimes a simple diet change can make a big difference. Foods high in healthy fats, like omega-three fatty acids, can help keep joints well-lubricated and increase the elasticity of the synovial fluid. Some foods good for joint lubrication include:

• Salmon
• Flax seeds
• Olive oil
• Sardines
• Avocados
• Chia seeds

Foods to Avoid

Some foods can make joint pain and arthritis worse. Foods to avoid when trying to lubricate knee joints naturally include:

• Foods high in sugar
• Foods with gluten
• Alcohol
• Red meat

Taking Supplements

Taking supplements for knee lubrication can reduce stiffness and pain in the joints. Some supplements good for joint lubrication include:

• Glucosamine
• Fish oil
• Turmeric

Before taking any supplement, be sure to speak with your doctor.

Stay Active

Inactivity is one of the most significant contributors to joint problems. Just as hinges on a door work best when frequently used, joints work most efficiently when you use them regularly. Physical activity has a multitude of benefits for the body, and it is especially useful when trying to keep joints lubricated and healthy.

Before starting your exercise routine, be sure to warm up with low-impact, high range-of-motion exercises such as riding an exercise bike for five to ten minutes. 

Staying Hydrated

Not only will staying hydrated help you in the gym, but it is vital for joint lubrication as well. Drinking water can help increase the amount of synovial fluid in your joints. In addition, drinking enough water allows the synovial fluid to surround your joints evenly. Aim to drink at least eight glasses of water every day.

Contact Rejuvinix to Lubricate Your Knee Joints

If you suffer from knee pain, contact Rejuvinix to learn how our non-surgical joint therapy can provide you with long-lasting relief. Request an appointment today and start moving freely again.