Boosting Knee Strength: Practical Tips for Stronger Knees

Strong knees are a pivotal part of living a healthy everyday life since they hold your body weight, stabilize your body, and allow your legs to have a full range of movement. Here are some practical tips and exercises for stronger knees: (1)

Calf raises

This exercise is typically performed on a flat surface or a step if you want a more intense stretch. (1)

Instructions: (1)

1. Stand with your feet hip-width apart.
2. Slowly raise your body onto your toes.
3. Lower back down to the starting position.
4. Repeat 15-20 times.

Remember: if you find yourself struggling to keep your balance, you can place your hands against a wall or a sturdy surface to avoid falling. (1)

Leg lifts

This exercise involves many muscles such as the Quadriceps, front of the thigh, and abdominal muscles. It can be performed on the floor, on a Yoga mat, or on a folded blanket. Choose the most comfortable. (2)

Instructions: (2)

1. Lie down on the chosen surface with your back lying flat. Try to avoid doing this exercise on a hard floor.
2. Bring your foot closer to your body by Keeping the left leg straight and bending the right leg slightly at the knee.
3. bring the lower back down against the floor by pulling the abdominal muscles inward and imagining the belly button pulling down toward the floor.
4. Place your hand under your lower back to ensure that there is no space between your back and the floor. If you find a space for your hand, then gently push your lower back down to make it touch the floor.
5. lift the left leg slowly, without bending the knee. Keep the toes pointed toward the ceiling and stop when the leg is about 12 inches off the floor. Your left leg should not be higher than the bent knee on the right leg.
6. Do a slow count of five while holding the left leg up.
7. lower the leg back down slowly to the floor. Do not put it down too quickly or let it drop.
8. Repeat this exercise two times with the same leg.
9. Switch sides and repeat.

Remember: You can do this exercise 2-3 sets with 3 repeats for each side. (2)

Bridges

This exercise strengthens the glutes and hamstrings and can be done on the floor, on a Yoga mat, or on a folded blanket. (3)

Instructions: (3)

1. Lie on your back with your knees bent and put your feet flat on the floor.
2. create a straight line from your shoulders to your knees by lifting your hips off the ground.
3. Repeat as you would.

Remember: making sure that your posture is right is very important to avoid injury. (3)

In conclusion, strengthening your knees is crucial for keeping your body strong and pain-free.

References:

(1)   Strengthen the Knee and Prevent Injury with These 10 Exercises (verywellfit.com)

(2)   Knee strengthening exercises: 6 types and what to avoid (medicalnewstoday.com)

(3)   15 Amazing Exercises to Strengthen Your Knees And How To Do Them Effectively | Physiotherapists in Toronto | Yorkville Sports Medicine Clinic

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