Do you feel pain on your knees when you walk or stand for too long? Do you have knee issues? Do your knees easily incur injuries? If so, you might want to try the exercises in this post to strengthen your knees.
People with weak knees require exercise. Why? The reason is that exercising will boost the muscles surrounding their kneecap. In addition, muscles on these areas are stretched too therefore making their knees strong. So what say you? Are you up for the exercises below? You should be!
1. Strength or power training – your arms are not the only body parts that need strength training. Your knees deserve them as well. If you intend to do this exercise, you might want to try exercises that involve your quadriceps (or muscles in the upper leg front), the muscles at the back of your upper leg, and your hamstrings.
Do exercises for these areas no less than twice a week. Wall squat is one example of these exercises. This involves leaning your back and squatting. Do three sets with 12 counts each.
2. Pilates – in this type of exercise, your body is mainly used to help you strengthen your knees. One example of Pilates routine is the assisted knee raise. Lie flat on your back. Put a pillow under your head and hold a towel. Gently flex your legs at your knees.
Bind the back of your right thigh towards your knee with the use of the towel. Softly tug the towel so that your knee rises to your chest. Hold this position for approximately 20 seconds. Do the same for the other leg. Do it for 11 more times.
3.Low Impact Aerobics – this is most suited to those who are afflicted by arthritis. Those who have injured knees can do this as well. There are several exercises under this type. You can opt for swimming. Swimming is an appropriate work out to those who have injured knees as the water supports your body weight.
You can train without having to batter your knees too much. Aside from swimming, you can ride a stationary bike at home or at the gym. This simple routine beefs up your hamstrings, calf muscles, and quadriceps. If you don’t know how to swim or are too lazy to go to the gym, you can dance to exercise your knees. Do this kind of exercise about three times a week for optimum results.
4. Simple stretches – simple stretching can help you alleviate or prevent pain in the knees. The exercise is simple. Place your feet apart and bend at your waist. Slowly stretch until your palms reach the floor. Easy, right?
These exercises are really doable. You can do them at the gym or at home. Just remember to do them at least three times a week to achieve the effects you want. Don’t worry, your knees will feel better in no time. If you have a serious medical condition, please consult your physician first before doing any kind of exercise.
Good luck and be well.