Knee joints – the most injured joints of the body. Just think about the fact that during normal climbing stairs, the pressure on the knee joints is four times the weight of your body. However, like any part of the body, the knees can be protected, or at least protected as much as possible from the danger of injury. Even if you already have knee pain, specific exercises can help strengthen your knees and make them less prone to injury.
Stretching exercises
Such exercises are aimed at working the muscles surrounding the knee joints (from the front of the thigh, from the back of the thigh, from the outer and inner thighs). The following exercises provide the necessary support for the knee joints, facilitate movement and reduce knee pain.
1. Chair Knee Exercise:
- sit on a chair, place your foot on another chair so that your knee is slightly raised;
- Gently lower your raised knee towards the floor using only the leg muscles;
- hold in this position for 5-10 seconds;
- repeat 5 times for each leg.
2. Lying knee exercise:
- lie on your back;
- bend your left knee and place your left foot fully on the floor;
- slide your left foot away from your body until your legs are parallel to each other;
- hold for 5 seconds, repeat 5 times (for each leg).
3. Chair Knee Exercise:
- sitting on a chair, place a long towel under your foot;
- gently pull on the towel with both hands to bend the knee;
- while the leg (foot) should rise about 10 cm from the floor; & nbsp;
- hold your leg in this position for 5-10 seconds;
- repeat 5 times for each leg.
4. Standing Knee Exercise:
- stand and place one foot in front of you (toes up);
- while holding on to a chair for balance, bend your other leg (not your back) until you feel a stretch in your tendons;
- After 5-10 seconds, return to the starting position and repeat the same with the other leg.
Exercise for strength
1. On the wall: rest your back against the wall, bend your knees at an angle of 30 degrees, “slide” up the wall and then straighten up. Move slowly, balance with your hands. The foot and the whole leg should be parallel, the knees should not go beyond the toes. Do 5-10 times.
2. Lifters: Sit on a chair, lift one straight leg up. Hold your leg in this position for a minute. Now bend it at the knee so that the leg is halfway close to the floor. Hold for 30 seconds. Reps: 4 for each leg.
3. Straight lifts: Sit on a chair, put your foot on another chair. Raise your foot about 5 cm above the chair without bending your leg. After 5-10 sec. put your foot down. Repeat the exercises 5-10 times.
4. Lying lifts: lie on your side, lean on your elbow. One leg lies on the floor in a bent form, the other – straight. The task is to raise the straight leg (slowly), hold it on the weight for 5-10 seconds and lower it. You need to do 1-3 sets of 12-15 reps. Don't forget about rest!
Depending on your level of activity and mobility, it is recommended to do 3 stretching exercises and 3 – to strengthen the knees (3-4 times a week). At the same time, stretching can and should be done daily – it will prevent joint pain.
However, Estet-portal warns that people with serious knee problems or constant knee pain should not make decisions about any physical activity on their own. Any recommendations in such cases are given only by a doctor, otherwise you can harm yourself! If you decide to take up exercises to prevent knee pain, follow the instructions above.
As usual, Estet-portal wishes you health and beauty.
Source estet-portal.com
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