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Can’t Wait To Eliminate Knee Pain? Try These 8 Exercises To Strengthen Your Knees

Can’t Wait To Eliminate Knee Pain? Try These 8 Exercises To Strengthen Your Knees

We can’t deny that our knees are one of the most important parts of our bodies. Whether you play football, swim, do the housework or drive a car, your knees are essentially the ones bringing your forward, getting you to places and helping you get things done. Knee pains are never to be trifled with.

Muscle Groups Supporting Our Joints

knee_anatomy

    As you can see from the illustration above, our knees are intricately structured with various ligaments, muscles, and bones. With ligaments, you might have heard once or twice about the Anterior Cruciate Ligament (ACL) and how it has ended the careers of many sportsman and women because it is essential for normal knee function.

    Just as important as our knee ligaments are the supporting muscle groups surrounding the joints. Simply by strengthening your supporting muscle groups, you’ll strengthen your knees and ligaments supported by them.

    Take note that the following 8 exercises involve low impact movements and are specially chosen with the purpose of strengthening and restoring balance to the support muscle groups, resulting in strong knees with stability.

    1. Seated Straight Leg Raises

    Seated leg raises are one of the easiest knee strengthening exercises you can do at the comfort of your own work desk. Most importantly, it works the quadriceps which is the large front muscle of the thigh.

    two_chairs

      Instructions:

      Step One: Sit on a chair with one leg on another

      Step Two: Simply lift one leg and straighten for 5-10 seconds

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      Step Three: Slowly lower down your leg onto the other chair and repeat for 5 – 10 times for each leg

      2. Seated Bent Leg Raise

      skimble-workout-trainer-exercise-seated-leg-lifts-3_iphone-1

        The seated bent leg raise is similar to the seated straight leg raise but this time, bent your leg in a 45 degree angle and hold it there for about 30 seconds. Repeat for 4 repetitions for each leg. Seated bent leg raises are best for the hip flexors which is the muscle greatly involved in supporting walking, running and standing.

        3. Abductor Raises

        You would want to take note that this exercise has been recorded by doctors in the Journal of Romanian Sports Medicine Society to help patients with knee pains, drastically. The abductor raises is an exercise that helps strengthen your abductor muscle groups such as buttocks and lateral hip region.

        side_hip_abduction

          Instructions:

          Step One: Lie on side with arm supporting your head

          Step Two: Straighten both legs out, you can bend lower leg slightly to support body

          Step Three: Lift straightened upper leg up and hold for 5-10 seconds. Do 10-12 repetitions per leg

          4. Hamstring Curls

          When experiencing knee pains, you won’t quite exactly know where the pain is. Sometimes, it could even occur at the back of the knee. To reduce the pain, hamstring curls is a great exercise to keep those thighs toned and to strengthen those hamstrings.

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          trail-leg-curl-400x400

            Instructions:

            Step One: Stand against a pole or a chair

            Step Two: Lift your leg up towards your buttock, keeping your foot pointing to the ground

            Step Three: Hold your foot in the position for 5 – 10 seconds

            Step Four: Repeat for 15 repitions per leg

            5. Step Up

            The step up is an overall strengthening exercise for your entire lower body especially the supporting muscles for your knees. However, do note that if you experience discomfort during the step up exercise, lower the height of the step.

            step-up

              Instructions:

              Step One: Just like climbing stairs, put one foot up the step

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              Step Two: Lift yourself to place the other foot up, using the foot to support yourself while lowering the other

              Step Three: Repeat for 1 minute before changing to the other foot to step up first

              6. Spinning

              Unlike slow jogging, spinning on a stationary bike doesn’t put much impact on your knees and it helps strengthen your ligaments and surrounding muscles around your knee.

              sole-fitness-sb700-exercise-bike

                Instructions:

                Spin 10 minutes every day with light resistance

                7. Short Arcs

                Short arcs are the quintessential exercise for knee strengthening, widely used for rehabilitation after knee surgery or injury.

                maxresdefault

                  Instructions:

                  Step One: Lay on your back

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                  Step Two: Place a foam roller or a ball under the knee

                  Step Three: Straighten your knee and hold the position for 3-5 seconds. Repeat 10 -15 times per leg

                  8. Seated Knee Marching

                  When you strengthen the muscles around your knees, you basically add more stability and mobility to your knees. With the seated knee marching exercise you can strengthen the quadriceps.

                  seated-knee-marching

                    Instructions:

                    Step One: Sit on a Chair with back straight

                    Step Two: Lift one knee up slowly and slowly lower it

                    Step Three: Repeat with other knee and coninue for one minute

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                    Last Updated on May 22, 2019

                    10 Simple Morning Exercises That Will Make You Feel Great All Day

                    10 Simple Morning Exercises That Will Make You Feel Great All Day

                    There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

                    One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

                    In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

                    Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

                    1. Cat Camel Stretch

                    Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

                    Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

                    Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

                    Here’s a video to guide you through:

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                    2. Go for a Walk or a Run

                    This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

                    Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

                    The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

                    Also, you are helping your heart to stay healthy and keeping your blood pressure low.

                    Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

                    3. Jumping Jacks

                    Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

                    Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

                    4. Abductor Side Lifts

                    Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

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                    Do about 10 to 15 raises for each side like this:

                    5. Balancing Table Pose

                    This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

                    Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

                    ablab

                      6. Leg Squats

                      Not just legs are involved but also hips and knees.

                      Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

                      The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

                      7. Push Ups

                      You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

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                      An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

                      Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

                      This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

                      8. Bicycle Crunches

                      There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

                      Watch the video to see how this is done correctly:

                      9. Lunges

                      Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

                      Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

                      This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

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                      10. Bicep Curls

                      You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

                      Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

                      Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

                      Here’re some important notes before you start doing this exercise:

                      Try to do one or two sets of about ten repetitions for each arm and then switch arms.

                      These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

                      You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

                      Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

                      More Articles About Exercises for Beginners

                      Featured photo credit: Unsplash via unsplash.com

                      Reference

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