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The knee is the largest joint of the body. People use it fiercely every day as they walk, run, climb, or jump. As a result, it is also prone to injury and pain. When these occur, doctors may recommend exercises to help strengthen the muscles around the knee.
Knee pain can occur to people of all ages and most have experienced it. A type of knee pain called patellofemoral pain syndrome, or runner's knee, is the most common orthopedic condition in sports medicine. In addition to being common in athletic people, knee pain can also be a problem for people who are suffering from Arthritis.
When knee pain occurs, it can be tempting to avoid exercise, this is not always the appropriate solution. Certain types of exercise can help reduce the pain present in the knee and prevent future pain or injury by providing the knee with additional support.
Benefits of knee strengthening exercises
Exercise is the most effective way to treat osteoarthritis without surgery, as it makes the muscles strong and flexible which can keep the knees healthy and prevent injury.
Knee strengthening exercises do not directly affect the knee joint, but they strengthen the muscles around it. Strong muscles of the feet can provide support for the knees. This support can reduce the pressure and stress on these joints, which can relieve pain and help a person become more active.
The following exercises can help strengthen the muscles around the knee. If a person experiences pain during these exercises, they should stop doing them and talk to a doctor. Anybody with knee pain should be consulted by a Doctor before trying to exercise.
It is best to warm-up with light exercises before starting knee strengthening exercises. Examples of gentle exercise include walking, cycling, and using an elliptical machine, all of which put minimal stress on the knees. This activity will help increase blood flow to the muscles and allow them to be more flexible.
Muscles involved:The Quadriceps (in front of the thigh) and the muscles of the abdomen (abdomen).
- Lie on the floor with your back. Use yoga mats, folded blankets, or mats to rest on hard floors.
- Join both your legs and slightly lift them upwards with your hands lying on the floor.
- Use the power of legs and abdominal muscles to lift them upwards.
- Hold your legs upwards and then bend them downwards, you have to repeat this criteria.
- Do 3 sets of 15 repetitions daily.
What Not To Do
- Do not let the back arch during practice.
- People who have osteoporosis or back compression fracture should not do this exercise.
Lying Hamstring Curls
Muscles involved:hamstrings and gluten muscles.
- Lie on your back with knees. Hold the handle for stability.
- Tuck leg under weight. The weight should sit just above the heel.
- Slowly bend both knees, using the force of the feet, lift the weight up. Continue lifting weights in a smooth motion until the knees are bent at a 90-degree angle.
- Stop the weight for 5 seconds and then slowly bring it back down.
- Perform 3 sets of 10 reps.
What Not To Do
When using this exercise for the first time, do not use a heavy weight. Beginners should use the lowest weights and work their way up to heavy weights while building strength.
Muscles include: Quadriceps, hamstrings, hip flexors, and gluten muscles.
- Use two high-backed, stable chairs, placing one on either side of the body with the chair next to the arms. Place one hand behind each chair for balance.
- Bend both legs with the knee, being careful not to let the knees extend beyond the toes.
- Extend the right leg in front of the body in slow kicking motion. Focus on keeping the weight balanced on the left leg.
- Lower the right leg slightly, keeping it a few inches off the floor for 5 seconds to maintain balance on the left leg.
- Slowly bring the right foot completely down to the floor.
- Stand with both legs straight.
- Switch sides and repeat.
What Not To Do
- Do not bring the feet higher than 45 degrees from the floor.
- Do not bend backwards while raising the legs. Keep the back and upper body straight
Muscles involved: Quadriceps and gluten muscles.
- Stand against a wall with flat head, shoulders, back and hips.
- Keep both feet about 24 inches away from the wall, while keeping the back and shoulders against it. Do not keep the feet more than hip width.
- Stand behind a wall with a flat head, shoulder, back and hip wall until the wall is just above the normal seating position.
- Hold for 5 seconds and then slide back up.
- Repeat 30 times.
What can not be done
- Do not sit too low. Knees should not go above the toes.
- Do not use fast, jerky movements. Exercise slowly and smoothly.
Exercise is an indestructible and healthy way to help with knee pain due to overuse, arthritis, or other causes.
Knee strengthening exercises are an effective way to prevent injury and help keep the legs strong. Stretching can help keep the muscles flexible, preventing or relieving pain.
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