Exercises to Strengthen your Knees
There are many people out there who experience knee problems, to the point where it might feel like you don’t even have knees because you can’t bend them anymore. Not to worry though, because you aren’t the only one who feels this way, and nearly 1 in 7 people experience knee problems.
Knee injuries are some of the most common injuries known to man, and there’s a good reason for it, that being that when you walk up or down stairs, the pressure on your knees is equal to roughly 4 times your body weight. The fact of the matter is that simply walking around and going up and down stairs can cause long term knee injuries if not cared for properly.
Just like with everything else, a rusty or unused knee joint can be treated and brought back to full health with some simply little tricks. The main thing to do is to train and strengthen the muscles that surround the knees. These muscles include the hamstrings, the quadriceps, the abductor, and the adductor muscles, which are the muscles on the front of the thigh, the back of the thigh, the outside of the thigh, and the inside of the thigh. Exercising and strengthening these muscles will ensure good knee health in the future, and thus increased mobility.
These following exercises are all fantastic for training the muscles around your knees to better support your whole body. The stretched should be done every day if possible, while the strengthening exercises should be done 3 – 4 times per week.
Stretches for your Knees
The Chair Knee Extension – This exercise is fantastic for stretching your knees, and it’s quite easy to do as well. All you need to do is to sit in a chair and rest your foot on another chair so that one of your knees is slightly raised up. Net, simply push the raised knee slightly downwards using nothing but your leg muscles, but don’t do it to the point of pain. Hold this position for 5 – 10 seconds and repeat the exercise 10 times.
The Heel Slide Knee Extension – This exercise is great for the front of your legs, and for the muscles near the front of the knee, and it’s simple to do. Lie on your back with one leg straightened out and the other leg bent with your foot flat on the ground. Slowly move your foot away from your body until your legs are parallel, but always keep the sole of your foot flat on the ground. Hold this position for 5 – 10 seconds and then return to your starting position, and repeat this exercise 5 – 10 times for each leg.
The Knee Flexion – This exercise will work both the front and the back of your legs in order to support the knees better. All you have to do is sit in a chair and take a long towel, loop it under your foot and hold it with both hands. Once you have done this, slowly pull the towel up, lifting your knee up in the process. Doing this, lift your knee as close to your chest as possible, hold it for 5 – 10 seconds, and repeat this 5- 10 times for each leg.
The Hamstring Stretch – As is evident by the name of the exercise, this is great for stretching your hamstrings. The way to do it is to put one foot in front of you while standing up, keep your toes up, and put your hands on the small of your back, you can also hold a chair with one hand if you need help balancing. Bend the other knee and hip until you feel the hamstring stretching; be careful not to bend your back when doing this, and don’t bend so far that it causes you pain. Simply bend your upper body forward at the hip and hold this position for 5 -10 seconds; repeat this exercise 5 -10 times for each leg.
Exercises to Strengthen your Knees
The Wall Slide – This exercise will help strengthen the muscles on the front of your thighs and it’s really nothing more than sitting on a wall. Simply lean your back against a wall and slowly slide downwards. Keep your legs and feet parallel at all times, and make sure that your knees never protrude outwards further than your toes. Slide down the wall until your knees are at a 30 degree angle, and repeat this 5 – 10 times. If this gets too easy, then you can slide down further until your knees are at a 90 degree angle; the further down you slide, the harder it gets.