Exercises for knee joints
How exercises can keep your knee joints toned
Scientists suggest that cartilage can increase in response to the mechanical stress created by exercise.
Perhaps that's why knee exercises that develop strength, coordination and balance help people relieve pain and improve their quality of life.
In addition, it is often recommended to perform not only strength movements for the knees, but also stretching exercises for the hips and shins. It can be assumed that such movements increase the mobility of the hip and ankle joints, which will improve the biomechanics of movements in sports and normal life and take some of the load off the knee joints.
What exercises for knee joints will help strengthen you
These movements are suitable for any level of training. Some of them are advised to be performed even if there are already problems with the joints. However, in the latter case, you should exercise with caution - carefully monitor your sensations and, if pain occurs, stop your training and consult an expert.
1. Bending the legs at the wall
Stand one foot away from the wall, with your feet hip-width apart and your toes turned outward. Slowly bend your knees while sliding your back against the wall. Do not let your knees go beyond the toes of your feet. Make sure they point in the same direction as your feet.
You can also place the fitball between the wall and your back for a smoother slide down and up.
Do three sets of 10 reps.
If this is too easy for you, use the static version. Lower yourself into a squat and hold the position for 30 seconds.
You can also add resistance - put it on your hips and in a crouch spread your knees apart, overcoming the resistance of the resistance band.
2. Knee extension in sitting position
Sit on a chair, straightening your back. Slowly straighten your right knee until it is completely straight, pointing your toe slightly to the side. Squeeze as hard as you can on your right thighs and hold this position for 15 seconds.
Do not relax until the end of the interval. Perform 3 approaches of 15 seconds on each leg.
3. Straight Leg Raise
Sit on the edge of the chair with your back straight and fully straighten your left knee so that your entire leg is parallel to the floor and your foot is slightly turned outward. Tense your left thigh and move it up and down in a small range of motion. Perform 10 ups and downs without relaxing your foot or placing it on the floor for the rest of the approach.
Do three sets of 10 reps on each leg. If it's too easy, add resistance by putting dumbbells on the working leg.
4. Squats
Place your feet shoulder width apart, with your toes slightly turned outward. You may place your arms loosely at your sides, at your waist, or extended in front of you for better balance.
Crouch down to a straight angle at the knees or lower - as much as you feel comfortable - and rise back up. Keep your back straight and keep your heels on the floor. If it's too easy, add resistance with an elastic band or dumbbells.
Do three sets of 10 reps.
5. Squatting on one leg
Place your feet hip-width apart, with the toes of your feet facing clearly forward. Lift your left leg and keep your balance on your right leg. Bend your right leg and slowly lower into a squat. Make sure your knee doesn't go far forward or wrap inward. Straighten up and repeat.
Do three approaches, five times on each leg.
6. Lunges
Step forward with your right foot and leave your left foot in place. Bend your knees and lunge down to a right angle at the knee of the leg in front of you. Straighten up and repeat.
Make sure that during the lunge your back remains straight and the knee of the front leg does not go beyond the toe.
Do three sets of five reps on each leg.
7. Hip extension on the side
Lie on your left side, with your feet on top of each other and your knees bent. Without separating your feet, move your right thigh to the side and point your knee toward the ceiling. Spend 10 seconds in this position, then return to the starting position and repeat. Do this 10 times on each side.
If this is too easy for you, add resistance. Buy a small resistance band and put it on your thighs just below your knees.
8. Straight leg raise while lying on your side
Lie on your left side, straighten your legs and rest your head on a bent arm or pillow. Point the toes of your feet forward. Lift your right leg, hold it for 10 seconds and lower it back down. Repeat the movement four or five times with each leg.
As with the previous movement, if this is too easy for you, add resistance with an elastic band.
9. Stepping on an elevation
Find a stable bench about 25-30 cm high. You can use the step of a ladder.
Step up and return to the floor. Keep your back straight, avoid sudden movements and pushes from the floor and make sure the knee of the working leg does not wrap inward during the lift. Do three attempts of 10 times on each leg.
Gradually you can increase the height of the support up to 45-50 cm and use additional resistance such as dumbbells.
10. Gluteal bridge on one or both feet
Lie on the floor, put your arms lengthwise, bend your legs and place your feet on the floor. Squeeze your buttocks and lift your pelvis as high as you can. Hold for a second, then return to the starting position and repeat again.
You can also do the gluteal bridge on one leg, placing the supporting leg on the heel and bending the knee at right angles.
Do three sets of 10 gluteal bridges. If doing them on one leg, do 10 on each leg.
How often to do exercises for knee joints
Do this little workout every day. Usually the first positive changes occur after two weeks of regular exercise.
If you run or do other types of exercise, you can use strength training as a warm-up and do stretching after your run.
Those who do training will not benefit from these movements because they do not sufficiently load their already pumped legs. In this case, you can use a block of stretching movements after your strength exercises.
Photo: taken from the internet