We use our knees to stroll, run, leap, sit, stand, and climb. Consequently, it’s one of many best physique elements to injure, so it’s vital to maintain your knee joints wholesome. Fortunately, there are a number of knee-strengthening workouts to curb ache and forestall harm. Bear in mind to examine along with your physician earlier than performing these workouts.
Body weight squat
Arise straight along with your legs hip-width aside. Shift your weight to your heels. Bend at your knees as if you happen to’re sitting in a chair whereas shifting your torso ahead to take care of steadiness. Decrease your self down solely till your heels barely elevate off the ground. Utilizing your thigh muscle tissues, elevate your self again to the beginning place. Carry out this train 5 to eight occasions.
Standing quadriceps stretch
It is best to really feel this stretch within the entrance of your thigh. Maintain onto a wall or chair for additional assist.
Stand along with your legs hip-width aside. Bend your left knee. Along with your left hand, grasp your left ankle and pull your heel towards your buttock. Maintain this stretch for 30 to 60 seconds. Repeat two or thrice. Carry out this train in your proper facet.
Lie in your again along with your legs hip-width aside, knees bent, and ft flat on the ground. Hold your belly muscle tissues robust. As you exhale, use your glutes to slowly elevate your hips a couple of inches off the bottom. Don’t overarch your again. Inhale as you decrease your hips right down to the bottom. Repeat this train eight occasions.
Supine hamstring stretch
Lie along with your again flat towards the ground with each knees bent and ft flat on the bottom. Convey your proper knee to your chest. Lengthen your proper leg straight towards the ceiling till you’re feeling a stretch behind your knee. With each arms, seize both your leg or thigh relying in your consolation stage. Maintain this place for 30 to 60 seconds. Repeat two to a few occasions. Carry out this stretch in your left leg.
Stability ball hamstring curl
This train requires a great deal of steadiness, so ensure you maintain your abdominals tight to take care of stability. You will want a stability or train ball.
Lie on the bottom along with your again and hips flat towards the ground. Your legs must be prolonged straight out along with your decrease legs and ankles resting on the soundness ball. Carry your hips and again off the ground whereas retaining your legs prolonged. As soon as your decrease physique is lifted off the bottom, bend your knees and roll the ball towards your hips till your ft are flat on the ball. Transfer slowly again to the beginning place. Repeat this train 5 occasions.
You will want a chair to take care of steadiness.
Stand straight along with your ft hip-width aside. Maintain onto the again of a chair for assist. Carry your left foot off the ground. Elevate your proper heel so that you’re standing in your tiptoes. Decrease your heel again down. Repeat two units of 10. Carry out train in your left leg.
Supine IT band stretch
It’s finest to put on sneakers whereas performing this train.
Lie in your again along with your total physique flat towards the ground and your arms alongside your physique. Carry your left foot and place your heel in your proper toes so your ft are in a single vertical line. Whereas retaining your shoulders and neck flat on the ground, twist your hips, legs, and ft to the correct. Maintain for 15 to 30 seconds and return to the beginning place. Repeat two to 4 occasions. Carry out the train on the opposite facet.
Sit in a chair with each ft flat on the bottom. Ensure you maintain your again straight and belly muscle tissues contracted. Elevate your proper leg till your leg is in a straight line from thigh to foot. Maintain this place for 5 seconds. Return your leg to the beginning place. Carry out three units of 10. Repeat in your left leg.
Straight-leg raises to the entrance
Lie on the ground along with your again flat and legs prolonged straight. Bend your left knee so your left foot is flat on the bottom. Carry your proper leg to a top that feels comfy to you. Maintain for six seconds then decrease your leg down. Repeat eight to 12 occasions. Carry out this train on the left leg.
Straight-leg raises to the skin
Lie in your left facet on the ground. You’ll be able to assist your head by bending your left elbow and holding your head along with your left hand. Your legs must be stacked. Carry your proper leg about 30 cm off the bottom. Maintain the lifted leg for six seconds then return to the beginning place. Repeat eight to 12 occasions then carry out the train on the opposite facet.