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Best Exercises To Strengthen Knees

Posted In: Fitness, Moving

Knee pain can be debilitating. If you find you just want to stay down when you squat to pick up something off the floor or moan every time you get out of a chair because your knees hurt, it’s time to do something about it. The problem can occur because of excess pressure on the legs, such as being overweight or wear and tear that can cause osteoarthritis, tendonitis and bursitis. Contrary to the actions of most people, rather than resting, doing exercises that strengthen knees can help you move more freely and reduce pain. You’re building the ligaments and muscles around the knees to provide better support.

Start by warming up the muscles with stretches.

Stretching can be a big benefit for relieving knee pain. A hamstring stretch, downward dog calf stretch, and side-to-side or front-to-back pendulum stretch are good ways to start. A quad stretch is an excellent exercise to warm the muscles. It can be done standing or sitting. A seated quad stretch may be a starting point for people with painful knees. Sit on the floor with one leg bent and the other straight ahead. Most people can’t lay the extended leg flat. Slowly put pressure on the leg to force the back of the knee to touch the floor. Switch legs. As you become stronger and more limber, after pressing the back of the knee to the floor, lift the foot of the bent knee and press it forward, straightening it, then return to starting position.

Exercise strengthens ligaments and muscles around the knees and improves lubrication to the joint.

If you have sudden knee pain, exercise won’t necessarily help. Always check with your healthcare professional before starting any program of exercise. Exercises to relieve knee pain often work all the muscles of the leg. Just walking is one exercise, but you can also do leg raises that don’t put any weight on the knee. Lay on the floor with one leg straight and the other one bent at the knee with feet flat on the floor. flexibility. Lift the extended leg off the floor approximately six inches. Hold it for ten seconds while keeping your abs tight. Slowly lower it. Repeat that 5 times on each leg.

Standing hamstring curls build leg muscles and strengthen knees.

You’ll need some support to do this exercise, so stand next to a countertop or large chair or couch. Your legs should be about two inches apart at the knee. Bend your knee on one leg and lift it directly behind you, keeping the other leg straight. Continue to bend it until the calf is at a 90-degree angle to the thigh. Slowly lower it and repeat two to three times, then switch legs.

  • Flutter kicks done prone or on your back can help strengthen knees, while also working the abs, buttocks and thighs. Flutter kicks in the water are more effective if you have access to a pool.
  • If you’re overweight, losing weight will help relieve joint pain by reducing the pressure on the knees. Doing knee exercises will also increase the calories you burn, but a healthy diet is the best way to shed pounds.
  • Clamshells, step-ups and just getting in and out of a chair repeatedly can engage the muscles around the knees and build strength. Doing a bridge exercise works the core muscles, and strengthens the leg muscles, reducing pressure on the knees.
  • Do calf raises throughout the day. You can also do knee bends and squats to strengthen and reduce pain around the knees. If an exercise is too painful to do, don’t do it. Listen to your body.

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