According to the Mayo Clinic, knee problems can be caused by injuries or certain health problems. A weak knee can cause havoc because it can prevent you from performing tasks that may be necessary for both work and daily life. If you have a weak knee, you may not be able to indulge in activities that bring joy. Fortunately, there are ways to strengthen your weak knees and we have absolutely the best exercises for your training routine.
Start by understanding more about this important part of your body. “The knee is essentially a highly mobile joint (which lacks stability due to congruence) and allows for a wide range of movements that allow walking, crouching, rushing, etc.,” said Baton Rouge Physical’s Greggle Blanc. PT, DPT, OCS Therapy-Lake, Tell Me Instead, eat this! LeBlanc says, “Ligaments and muscles further improve knee stability. Strong muscles act as a shock absorber for the knee joint while functioning normally. [That’s why, if] Can maintain the muscles that surround and support the knee [strong, it] It means less stress on joints and ligaments. “Le Blanc said: “This will improve functionality while ultimately reducing pain and injury. [and help you] Avoid weak knees. “
LeBlanc proposes an introductory action that “helps strengthen the quadriceps, hamstrings, and hip muscles that surround and support the knee joint.” He also states that daily exercises of these exercises make the muscles surrounding the knee joint much stronger. This provides stability, enhances function and reduces pain. So read on to learn more about the most effective exercises for strengthening your weak knees. And then, check out the six best exercises for a strong, toned arm in 2022, says the trainer.
The quadriceps set is essential for strengthening the knee. The quadriceps are very important and are involved in almost every movement of the leg. Quad sets help increase and enhance flexibility.
“This exercise is an isometric contraction of the quadriceps in front of the thigh,” says Le Blanc. “This exercise looks very easy, but it is very effective in strengthening the muscles and reestablishing the relationship between the brain and the ability of the muscles to contract.”
He goes on to explain: “This exercise is completed with the legs straight and lying on their backs (usually the opposite leg is bent for comfort). Put the back of the knee on the lying surface. The goal is to hold this contraction for 3-5 seconds and complete 10 in 3-4 sets. “
According to LeBlanc, you can do this exercise once a day if you don’t have knee pain or injury.
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Straight Leg Raise is very helpful in strengthening muscle control. “Straight Leg Raise is the progression of the quadriceps set mentioned above,” LeBlanc added.[It] It can be completed with one leg straight and lying on its back (the other leg is bent for comfort). “
LeBlanc said, “Start this exercise with the quadriceps set and lift your legs about 12 inches above the ground while keeping your knees as straight as possible. The straight legs move to about the height of the opposite knee. It’s bent. “
Another exercise that needs to be done in 3-4 sets of 10 repetitions can be done once a day if you are not in pain.
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LeBlanc also proposes bridging to strengthen weak knees. “This exercise is aimed at targeting the hamstrings and gluteal muscles (hip muscles),” he explains.
LeBlanc lays it on his back with his legs “bent about 90 degrees”. “From this starting position, the exercise lifts the hips and lifts them off the surface.”
LeBlanc said, “[An] An important aspect of this exercise is to ensure that the knees are properly aligned with the feet, causing the knees to drift towards each other (knock knee position) or move too far outward (genu varum position). ) Do not. Aim again. Do 10 of 3-4 sets once a day.
When it comes to strengthening weak knees, according to LeBlanc, a good common exercise to focus on is the clamshell. “This exercise is great for targeting the gluteal and lateral hip muscles.”
To run the clamshell, LeBlanc states: “The starting position for this exercise is to lie down with your hips and knees bent about 90 degrees each. [From there, you’ll want to] Mimic the clamshell opening and open with your knees apart (with your feet together). This exercise uses 10 of 3-4 sets once a day.
To avoid hurting himself, LeBlanc said:[It] It is important to be careful not to roll your hips back while performing this exercise. “
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LeBlanc explains that mini squats are very effective at getting many of the above muscles to work together, just as they work in everyday life. “This exercise can be completed by standing on the counter,” he adds. One great tip from LeBlanc? If you put a chair behind you, it’s the perfect way to modify your performance and you can also stay safe while doing this exercise.
Jennifer Conroid, founder of Fluid Running and certified as an ACE trainer, and the USA Track & Field also offer reinforcement exercises for people with weak knees. Conroid, who completed 16 marathons at Iron Man and participated in the Boston Marathon 15 times, said: Instead, eat this!“This exercise strengthens the quadriceps and gives the hamstrings a great stretch while allowing knee movement.” If possible, exercise to work twice a day, 10-12 You need to repeat 3 sets.
“Sit on a table or desk with your feet hanging on the edges,” Conroid said, adding that “a thin pad or towel should be placed under the knees so that the knees are slightly higher than the hips.” Then, “Bend your legs (toes toward you) and slowly extend your knees until you extend your legs forward. Press and hold for 3-5 seconds, then slowly lower.” I want to increase the difficulty of this exercise. If so, add a light weight to your ankle.
Last but not least, stepping up is another Conroid’s suggestion. This is to help strengthen the muscles that support the knee, such as the quadriceps, hamstrings, hips, and gluteal muscles.
“This exercise requires a short platform, priobox, or stairs,” says Conroyd. “”[To get started,] Step into the platform or stairs with one foot, press your heels, and stand tall with your straight legs. [From there,] Tap the platform or stairs with your other foot and slowly sit down and repeat. To keep the balance, Conroid suggests, “You can hold the back of the chair or put your hand on the wall.” “You can work with one or alternate legs” This is an exercise that should include 3 sets of 10 repetitions that are done twice a day.
Be sure to read the walking mistakes that are killing your knees to find out what is causing your problem in the first place, experts say. Then don’t forget to sign up for the latest Mind and Body Newsletter!
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