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Exercises to Strengthen Knee

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Knees are actually the most injury prone part of your body and not just because you’ve been exercising but because of everyday wear and tear such as climbing the stairs, walking, standing, bending and so on. A lot of people suffer from knee pain every year with the intensity ranging from mild to severe. It doesn’t matter though whether you’ve injured your knees or if they’re feeling rusty at the moment because there are ways for you to strengthen them to avoid injuries in the long run.

Different Knee Strengthening Exercises

Your knees need proper care and maintenance to keep the pain and problems away. Even if you are already feeling twinges every now and then, it’s never too late to work out the muscles surrounding your knees such as the quadriceps or the front of your thighs, hamstrings or back of your thighs, adductor or inside of your thigh, as well as abductor or outside of your thigh. With the right exercise, you’ll be able to strengthen these muscle groups as well as prevent your joints from stiffening.

What exercises can you do to make your knees stronger? Here are a few worth mentioning:

  1. Chair Knee Extension. This is a stretching exercise that you can do for your knees. You should first sit on a chair. Keep your foot elevated by using another chair and with the use of leg muscles, push your knee towards the floor. Hold this pose for 5 to 10 seconds. Do this five times for each leg.
  2. Quad Clenches. This exercise aims to fully strengthen the knee by strengthening and maintain your quad muscles. You can either sit down or lie down with your leg straight out in front of you. You should then tighten the muscles on the front of your thigh by pushing your knee downwards. You should experience a tightening of your quadriceps. Hold this position for 3 seconds before going back to your original position.
  3. Heel Slide Knee Extension. Another example of stretching, you should first lie with your back on the ground, your left knee bent and your left foot pressed on the floor. Slide your left heel away from your body slowly until it is parallel with your other leg. Hold for 5 seconds before going back to your original position. Do this 5 times on each leg.
  4. Long Arcs. This is useful in increasing your knees’ mobility and strength especially when you’ve been sitting for too long. While you are sitting, place both your feet flat on the ground with your knees bent. Slowly raise your left leg until your knee is straight. Hold this for 3 to 5 seconds before lowering it to the ground. Do this 5 to 20 times at least 3 times throughout the day.
  5. Knee Flexion. To do this stretch, you will need a chair and a long towel. Your starting position should be sitting on the chair with the towel looped under your foot. Pull on the towel gently using both of your hands to bend your knee. Your foot should be raised 4 to 5 inches above the floor. Hold this position for 5 to 10 seconds before letting your foot down. Repeat this stretch 5 times for each leg.

These are just a few examples of knee stretches and exercises that you can do to keep your knees strong and flexible. You should try them out to see if there is any improvement with your knees.

 

 

Sources:
http://www.sparkpeople.com/resource/fitness_articles.asp?id=363
http://www.knee-pain-explained.com/knee-strengthening-exercises.html

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