Do you feel pain, irritability and nervousness when climbing stairs and taking long walks? If so, you may have a problem with your knee. Your knee is an important joint in your body with many functions and responsibilities. In this case, it’s worth adding some important exercises to your routine to build strength. This way your knees are strong and you can stay healthy.
If a problem related to the knee is not treated at the right time, it can become serious over time and can seriously affect the joint. However, regular practice of knee strengthening exercises can help to get rid of all these ailments.
Robin Behl, fitness expert behind the Tribe of Strength, shares some basic exercises for maintaining knee strength. All of these exercises will help you get rid of osteoarthritis, pain, and other problems associated with your knee or joint.
Learn how exercise can benefit your knees
Most people suffer from knee pain due to stiffness. At the same time, it also creates obstacles to daily activities. In this case, exercising can help strengthen the muscles that support the knee and prevent knee pain from getting worse. Anything has less of an impact on the knee due to the strength of the muscles. Also, don’t feel too tight. That’s where you can move the joints well.
Here are 7 effective exercises to strengthen your knees
1. walk backwards
Says Bahl, “Remember the impact on your knees and start exercising. You take a sled and load some weight on it, now pull it back and drive it.”
If you have a knee injury or pain, you can use reverse walking to help your knee recover, according to a study published in the journal BMC Musculoskeletal Disorders. Walking backward puts very little pressure on your knees, so you can do this exercise in any situation.
Toe raises and toe lifts strengthen the muscles in the foot and help maintain balance. To do this exercise, stand up straight, keep your back straight and look forward. Then slowly lift your toes. Repeat this reaction 6 times for at least 3 sets per day.
“If your shin is strong, it can prove to be very effective against the knee,” Bahl says. The shin protects the knee and strengthens weak muscles.
3. Patrick Steps
Patrick Step keeps your VMO strong. The VMO is the first of four quadriceps muscles that contract when the knee is under load or stress. “It’s a one-leg exercise. But it affects your knee before your foot,” says Bahl. This knee stretch will strengthen your knee and help maintain balance.
4. Side Squat Walk
This is the perfect lower body exercise to strengthen the adductors. It also protects the hips and knees. Here are the simple steps to do this.
Keep your feet parallel to the floor in a half-squat position. There, keep your arms open in front of you.
Keeping your waist and body as low as possible, take a step with your left leg to the right.
Now pull the right foot towards the left and return to the normal position. Repeat the same for a while, then do the same reaction from the other direction. Now go back to the starting position.
5. Hip Mobility and Ankle Mobility
Regular practice of hip range of motion and ankle range of motion exercises can help relieve joint pain and protect your knees. In addition to this, you can also perform exercises such as lunge coats, butterfly hip stretches, breaststroke stretches, and more.
6. Hamstring Exercises
If you have weak hamstrings, your chances of developing knee problems increase. Hamstring exercises strengthen the muscles around the knee. Hamstring exercises like the Nordic curl strengthen the knees, Bahl says. These specifically target the hamstrings and carefully lift the torso up and down, keeping the knees, legs, and calves stable.
7. Reverse Nordic
According to Bell of Nordic Curl, “Reverse Nordic Curl also protects the knees. Nordic Curl is a weightlifting exercise. Doing this primarily works the quadriceps and hip flexors, also known as the reverse. It is a A component-centric container. Stretch muscles while exercising.