Knee Strengthening Exercises
Knee strengthening exercises hold the key to reducing the risk of knee injuries and knee surgery. The knee is an extremely complicated joint that takes a lot of battering and holds up a lot of weight.
It is not the actual knee that we are trying to strengthen but the muscles that support the knee. By strengthening these muscles, some of the strain can be taken off the knee joint which will reduce the risk of knee injuries. Stronger muscles not only support the knee but also act as shock absorbers during activities like running or jumping.
There are two main muscle groups that directly support the knee. These are the hamstrings and the quadriceps. Very basically, the hamstrings, those muscles at the back of the shin and thigh, help in bending the knee while the quadriceps, those muscles at the front of the shin and thigh, assist in the straightening of the knee. By using the right knee strengthening exercises these muscles can easily be built up.
Here are some of the best leg exercises for strengthening both of these muscle groups.
It is advisable to spend a minimum of 5 minutes doing warm up exercises such as aerobics before starting these.
Hamstring Strengthening Exercises
Exercise 1
Lie on your stomach and place the toes of your left foot on your right heel.
Pull the right heel towards your body while using your right heel to push in the opposite direction.
Hold this for ten seconds and then release.
Do ten reps with a five second rest between each rep.
Exercise 2
While sitting on a chair, place your heels on the floor.
Make out to pull your heels backwards but don’t actually move them. You should feel your hamstrings tighten.
Hold this for ten seconds and then release.
Do ten reps with a five second rest between each rep.
Quadriceps Strengthening Exercises
Exercise 1
Lie on your back and move your right leg backwards so the foot is flat on the floor and the knee is bent at about ninety degrees.
Straighten and raise the left leg to the height of the right knee. Hold it there for three seconds.
Lower the leg and repeat another 9 times.
Now change legs and repeat the exercise ten times.
Exercise 2
While sitting on a chair with your legs straight and your heels touching the floor, tighten your thigh muscles. Hold for 10 seconds. Release for 3 seconds and repeat 10 times.
Exercise 3
Stand so that toes and knee are pointing straight ahead with the knees slightly bent.
Balance on one leg and raise and lower the body a few inches – like a mini squat but on one leg.
Do 10 reps for each leg.
If you feel any pain while doing these knee strengthening exercises, either reduce the number or cease them.
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Knee strengthening exercises strengthen the musculature around your knees. Get strong and healthy knees for the rest of your life!
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