HOW CAN I MAKE MY KNEES STRONGER?

Everyone would like to have painless knees. Isn’t it? Having strong knees not only reduces the probability of getting an injury but also keeps you going. The following are 5 great exercises one can do for making their knees stronger –

Knee Extension

  1. Sit on a table and your legs should be hanging freely.
  2. Put a thin pad under your knees. This will level the knee a little higher than the hip.
  3. Slowly extend the knee with the foot flexed. Until the leg is fully extended, keep on extending.
  4. Hold the extended leg for around 3 to 5 seconds.
  5. Slowly get your leg back down.

You should do 2-3 sets, where 1 set is 10 repetitions for each leg.

As you get stronger, add ankle weights, and doing so, will increase your resistance.

Knee Flexion (Standing)

  1. Stand on a small step or around 2-inch board.
  2. Your thighs should be straight with your upper body.
  3. Bend your knee to a 90° angle.
  4. Slowly get your leg back down.

Note – Your foot should be kept flexed throughout the movement.

Tip – Keeping your thigh pressed against a table will make sure that it stays in line with your trunk. So, you can do that.

You should do 2-3 sets, where 1 set is 10 repetitions for each leg.

As you get stronger, add ankle weights, and doing so, will increase your resistance.

Heel And Calf Raises

The calf muscle is intricately related to the hamstring muscle and the back of your knee. Making the calf muscle stronger will highly be advantageous to your hamstrings, and provide your knee with greater support and stability.

  1. Stand barefoot (or wearing socks) on a 2-inch board or aerobic step.
  2. With your heels on the floor, place the toes and balls of your feet on the board.
  3. Ensure your body is balanced; For support, you can hold onto the wall or another surface that helps you be stable.
  4. Onto your toes, raise vertically up as high as possible.
  5. Lower down slowly. 

You should do 2-3 sets, where 1 set is 10 repetitions for each leg.

A great variation of this exercise is –

  • Turn your toes inward (heels away from each other) and raise up vertically. This isolates and strengthens the inner part of your calf muscles.
  • Then try turning your toes out and bring your heels close together, and raise up vertically. This will isolate the outer portion of the calves.

At the same time, this exercise benefits, both, ankles and knees.

Wall Squats

  1. Against a wall, stand with your head, back and hips and your feet about hip-width apart.
  2. Bend your knees.
  3. Glide down the wall until just before you reach a sitting position.
  4. Hold the position for 5-10 seconds.
  5. Then slowly come up.

Repeat this exercise 5-10 times.

Note – You should keep your abdominal muscles engaged and not allow your pelvis to slide down lower than your knees.

Tip – Avoid bringing the knees forward over the toes.

This exercise will not only make your knee joint stronger but will also build stamina along the entire leg.

Swimming

This is one of the best activities one can do to improve their knees.

Tips For Healthy Knees

The following video gives some tips to keep your knees healthy –

TIPS TO KEEP YOUR KNEES HEALTHY | DR. MONU SINGH

You Can Also Check Out –

HOW CAN I NATURALLY LUBRICATE MY KNEES?

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