4 Exercises to Keep Your Knees Working Well
The knee joints are one of the most important and most durable, and we depend on them for mobility. Regular everyday movements put lots of pressure on our knees, and overtime knees joints weakness can become an issue for many people.
The human body is remarkably resilient and responds positively to proper exercise. The following activities will keep your knees and surrounding muscles strong.
There are three major muscles in the thigh: the quadriceps, located in the front, adductor muscles, located on the inside of the leg and the hamstrings, located on the back.
The hamstring runs between the knee, pelvis, and shinbone, which is why they play an essential role in knee mobility and strength. The standing leg curl exercise focuses on the resistance of your lower leg on the hamstring and is an excellent exercise to keep your knees working well.
Here’s how to do it:
- Stand straight with your feet and legs about two inches apart.
- Lift your right leg by bending your knee behind your body and hold for five to eleven minutes.
- Slowly lower your right leg back down to its starting position.
- Switch to your left leg and repeat the same motion.
If you have balance problems or pose a fall risk, feel free to hold a stationary object while following the mentioned steps.
The straight leg raise exercise focuses on the quadriceps, which include four muscles located in the front of the thigh. These muscles are attached directly to the knee and are critical to ensure your knees are functioning correctly.
Here’s how to do it:
- Lay flat on your back with one leg bent by having the foot flat against the floor
- The opposite leg should be stretched out straight and on the floor.
- Lift the straight leg up and down.
Depending on your comfortability, try and complete three sets of twelve to fifteen reps. Repeat the same motion with the alternative leg.
Range of Motion
Exercises involving stretching increase range of motion and flexibility, and are important for keeping your knees strong. Range of motion exercises are essential for knee health because they help preserve the mobility of the knee and flexibility.
These types of exercises involve moving the knee and focusing on controlling the movement to increase strength. Wall slides are a good range of motion exercises and are best performed with socks on.
Here’s how to do them:
- Lay flat on your back and form a ninety-degree angle with the wall.
- Slowly bend your knee down towards the floor as far as you can and hold for about ten seconds and repeat.
Knee extensions focus on strengthening the quadriceps much the same way as the straight leg raises. Here’s how to do them:
- Sit on a table or desk and ensure your legs dangle above the floor.
- Slowly extend the knee up and down.
- While your knee is in the up position, hold the knee for two to six seconds.
- Repeat the same motion with the alternative leg.
Try to complete five to seven sets, for twelve to fifteen reps, and add ankle weights as your strength increases.
Our knees endure stress going about our everyday lives. To avoid irreversible damage to these essential joints we call knees, it’s vital to try and incorporate the mentioned exercise to slow aging and increase leg and knee strength.
If you are plagued with knee problems or suffered knee injury, the suggested activities performed regularly will prevent damage and help them recover from injuries.