Exercises to Strengthen Your Knees

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woman runner suffering from knee pain sit on the floor
Due to its complex structure, the knees tend to develop various diseases and injuries , especially in adulthood.
Despite the fact that they are protected by ligaments, tendons and articular fluids, physical over strain, prolonged movement and age can lead to worsening, increasing the level of inflammation.

The problem is that all this affects the ability to move, which, over time, significantly complicates everyday life.

Of course, there are medical procedures that can help to minimize the negative consequences, but it will be better to prevent knee problems , instilling healthy habits and doing special strengthening exercises.

Fortunately, in addition to training in the gym, there are simple but no less effective exercises that you can do right at home.

Try it!

1. Step

We know that these exercises are performed on a special step-platform in the gym. However, you can easily replace it with a low bench, or simply a suitable object with a solid surface.

This exercise, which consists of natural movements, but with an emphasis on strengthening the knees.

What do we have to do?

  • Stand on a box or a solid surface, such as a bench or staircase, and raise and lower your legs as if you are climbing and descending the stairs.
  • Then stand up straight, press one of the knees to your chest, and stay in this position for 2 seconds.
  • Lower your foot and repeat the same with the other leg.
  • Perform 15 repetitions in 3 sets.

2. Disorders

Lungs are usually included in a series of exercises for the legs and abdomen, as they help to tone muscles in these areas of the body.

However, due to the fact that many muscles are involved, they are also ideal for relaxing and strengthening the knees.

What do we have to do?

  • Stand upright, your back is straight, your neck is stretched and your arms are on each side.
  • Take a step forward with one foot and perform a lunge. Attention, the knee should not extend beyond the toes.
  • The other leg is pulled back so that the knee almost touches the floor.
  • Go back to the starting position and make 15 repetitions on each side.
  • Perform 3 series.

3. Knees to the chest

Exercises on your knees not only help to strengthen this part of the body, but also allow you to tone up the stomach and reduce back pain.

There are several ways to accomplish them, but we offer you the simplest option.

What do we have to do?

  • Stretch out on the floor or exercise mat in the position on the back, hands on the sides.
  • Then bend the knee and pull it as close as possible to the chest.
  • If you want, you can simultaneously attract both knees.
  • Hold them for 5 seconds, then go back to the starting position and perform 15 repetitions.
  • Make 3 or 4 series.

4. Stretching of the quadriceps

The stretching of these muscles serves to strengthen the lower body, including it is useful for the knee joints.

What do we have to do?

  • Stand upright, feet shoulder-width apart.
  • Bend the leg so that the heel touches the buttock, help yourself by holding your ankle with your hand and keeping your knees together.
  • You can pull the other hand in the side to ease the balance.
  • Hold this position for 10 seconds, rest and repeat with the opposite leg.
  • Make 3 sets of 12 repetitions.

5. Squats

Everyone knows that squats are one of the best exercises for the legs and buttocks , however, if you do them correctly, they are also very useful for the knees.

What do we have to do?

  • Stand upright, feet shoulder width apart, knees slightly bent.
  • Pull your arms forward and sink, as if you want to sit on a chair.
  • Hold this position for a couple of seconds and gently return to the starting position.
  • When bending the legs, make sure that the knees do not protrude from the fingertips.
  • Make 3 sets of 12 to 15 reps.

Keep in mind that in addition to improving the condition of the knees, you will also work with other muscle groups of the whole body

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