10 эффективных упражнений для здоровья коленей

Simple knee exercises are designed to help you stay agile and active at any age. Today, knee pain is not only found in the elderly. Joints can hurt even in young people due to a sedentary lifestyle, so a special load on them can help maintain knee health. Remember that in nature man traveled long distances on foot. If you sit for most of the day, you can easily get pains that will prevent you from climbing stairs or carrying a heavy bag.

What exercises are needed to strengthen the knees

As long as the knees are healthy, we don't think much about their purpose. Having a complex structure, they can withstand a significant load. Unfortunately, the rhythm of modern life is very harmful to their health. People spend most of their time at the table, move little, eat improperly. And then we suddenly find that our knees hurt, it is difficult for us to walk, climb up, we get tired quickly.

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What harms the health of the knee joint:

  • Sedentary lifestyle

  • Lack of sport or physical activity

  • Inadequate safety in sports or walking

  • Abuse of fatty and sweet foods

Simple knee exercises will help to avoid injury and pain. Such a complex should be performed to strengthen and prevent various diseases of the knee joint.

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Read also: 9 exercises to get rid of wrinkles back 

Knee Gymnastics:

Start with warm-up: bend left and right, walk around the room, run in place. You can do any yoga stretching exercise.

1. Reach for the tips of your toes

This is a standard exercise and will be a great knee workout. Put your feet together and bend forward, trying to reach your toes with your hands. Freeze for a few seconds and straighten up again. Remember that your back should be straight and your knees should not be bent.

Not   everyone can reach toes at once, so don stretch by force. For starters, you can put a chair and try to get to it.

2. Raise your knees to chest

Now stand up straight and raise one knee. Wrap your arms around him and try to pull him up to your chest while maintaining balance. Lower your leg and do the same with the other.

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3. Heel lift

Step your leg back and bend it at the knee. Use your hand to help your heel reach your buttocks. Stay in this position, and then change legs.

Read also: Child knees hurt: causes and first aid

4. Squats

You can squat even with sore knees. Such exercises strengthen the muscles of the thighs, which is also good for the health of the knees. Keep your back straight while doing the exercise. If squats are difficult, then you can do leaning on a chair.

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5. Leg swing

Don't forget about dynamic gymnastics. For example, you can swing your legs. Stand up straight, spread your legs, stretch your arms in front of you. Swing with one leg, trying to reach your palms. Perform the exercise from 5 to 10 times with one leg, and then the other.

6. Stand on one leg

Stand up straight, lean on the back of a chair with one hand, lift one leg and bend at the knees. Try to keep your balance as long as possible. Do the same thing by changing the leg.

7. Jumping one leg

Spread your arms out to sides and do a few jumps on one foot. They're supposed to be soft-landing, so don't rush.

8. Bridge back

Lie down on the floor gymnastic mat. Bend your knees, grab your ankles with your hands. Raise your hips and hold them in this position for a few seconds. Do 5-10 sets.

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9. Straight leg raises

Remain lying on the mat. Raise your straight legs up at a right angle. Try not to bend at the knees, and pull feet not up, but to you.

Read also: Beautiful gait: how to learn to walk gracefully and easily

10. Bicycle

Lying on back, spin imaginary pedals on bike for several minutes.

Now relax, straighten your legs, take a deep breath and exhale. Roll your feet in a circle, then shake them and pull your toes towards the shins.

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What else can help keep your knees healthy

Healthy knees will help us to keep our activity as long as possible, and also avoid injuries when playing sports. But for this, you will have to revise your daily routine and be sure to include at least the simplest gymnastics or yoga classes in 

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Recommendations for knee health:

  1. Go swimming, yoga, biking, or walking.

  2. Include fish, avocados, flaxseeds, vegetables, and fruits in your diet. These products are anti-inflammatory.

  3. Don't forget foods that contain calcium: milk, kefir, cottage cheese, cheese.

  4. Don play sports if you feel pain in knees.

  5. While running and playing sports, choose the right sports shoes.

Read also: What to do if your knee hurts a lot: a set of rules for joint treatment

You might be interested in: Gymnastics for the office.

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