Having weak knees is a surefire fire during your workouts. You’ll eventually suffer from the over strain you’re putting on them. Yuri Elkaim is here to help you avoid it with nine powerhouse knee-strengthening exercises. The exercises are extremely important for keeping the knee straight and absorbing the shock from running and other weight-bearing activities. These exercises are designed to stretch your knees and help you to stay fit and avoid injury during a workout.
Do These 9 Exercises To Strengthen Weak Knees
Both legs straight, with the side-lying hip abduction.
As you reach the ceiling, slowly lift your top leg. Keep your toes pointed straight ahead. Do not let your hips/pelvis roll back. Your body will oftentimes want to build your front hip muscles or your low back muscles, but we want to work your outer hip/buttock muscles.
To help protect your low back, you can also brace your abdominal muscles. Hold for a brief moment and then slowly decline back to the ground.
Start with 10-15 reps and then work up to 30 reps as appropriate.
With your knees flexed 90 degrees, you could imagine a side bridge.
Your abdominals and buttock muscles will be working properly.
Support your trunk with your elbow and knee to get your trunk into a side-bridge position. Do not allow your elbow to be higher than shoulder height. When you hold this position, make sure your abdominals and buttock muscles are strong.
Start with three sets of 15-20 seconds and then work up to 1-minute holds as able.
With your knees bent and feet flat on the ground, you will march on the bridge.
Engage your abdominal muscles as you slowly lift your buttocks up, and clench your buttock muscles together. To ensure your pelvis is level, pause in this stifling bridge position.
Lift one foot off the ground and slowly lower your foot to the ground while keeping your pelvis level. Alternate lifting one foot and then the other – make sure your pelvis remains level throughout the entire workout. On the weight-bearing leg, you should feel your outer hip/buttock muscles engage – this muscle will help prevent the pelvis from dropping.
Perform the alternating march for 20 seconds, three sets, and then work up to 1 minute as able.
If you’re unable to maintain your pelvis while doing this workout, start with the other stabilization exercises and gradually work back into this exercise.
If you’re trying to prevent or recover from an injury, remember that there is no such thing as a one-size-all workout for people or certain conditions. If you’re experiencing pain or discomfort, please consult your trusted health care specialist right away.
Exercise And Knee Pain
If your knee pain is related to an injury, surgery, or arthritis, gentle stretching and strengthening exercises can help reduce the pain while also improving your flexibility and range of motion. Exerciseing a knee that has been injured or arthritic may seem counterintuitive, but in fact, exercise is better for your knee than holding it. Not moving your knee will cause it to stiffen, and doing so will make it more difficult to go about your daily activities. Gentle stretching and strengthening exercises can help your knee joint. Having stronger muscles can reduce the impact and strain on your knee and help your knee joint move more smoothly. Be sure to consult with your doctor or physical therapist before starting an exercise program for knee pain to ensure that the exercises are safe for you. They may make some changes based on your situation.
Lower body stretching exercises, according to the American Academy of Orthopaedic Surgeons, may help improve your knee joint mobility and flexibility. Moving your knee will be much simpler. Warming up takes place before you start stretching. Cycling on a stationary bike, walking, or using an elliptical machine are all viable warm-up options. Once you’re warmed up, do the following three stretches and then repeat them after you’ve finished the knee strengthening exercises. Try to do these stretches and exercises every week. Heel and Calf Stretch This stretch is designed to stretch the muscles in your lower leg, particularly your calf muscles. Place your hands on the wall and step one foot forward as far as you can comfortably. Both feet should be facing forward, heels flat, with a slight bend in your knees. Lean into the stretch and hold for 30 seconds. Your back leg should be able to stretch. Repeat legs and repeat. Both legs must be stretched twice during this stretch. Stretching your quadriceps This stretch specifically targets your quadriceps and the muscles at the front of your thighs. Performing this exercise will help with your hip flexors and quadricep muscles. Your feet should be shoulder-width apart. Bend one knee so your foot goes up toward your glutes. As far as you can comfortably, grab your ankle and gently pull it toward your glutes. Return to the starting position and change legs. On each side, repeat 2 times. Hamstring strain This stretch targets your hamstrings and the muscles in the back of your thigh. This stretch should be felt in the back of your leg and up to the top of your glutes. If you flex your foot, you may also feel the strain in your calves. Both legs should be straightened and Lie down on the floor or mat and straighten both legs. Or, if it’s more convenient, bend both knees with your feet flat on the ground. Lift one leg off the ground. Place your hands behind your thigh but below the knee, and slowly pull your knee toward your chest until you feel a slight stretch. This shouldn’t be painful. Legs are lower and change legs. On each side, repeat 2 times.
To get your feet flat, lay on your back and bend your knees. With a pillow or towel roll, you can support your head. Keep your knees, feet, and hips in tune with each other. Lay your arms by your side, but keep them relaxed. Tighten your buttocks and lift your hips toward the ceiling. Only lift your hips as high as you can without causing back pain or too much stress. Pause and slowly lower your hips back to the starting position. Do ten repetitions of this exercise and three sets per day. 2-3 days a week, exercise this exercise.