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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
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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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                    Content Writer

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                    Last Updated on April 19, 2021

                    8 Weight Loss Tracker and Exercise Apps for Your Fitness Goals

                    8 Weight Loss Tracker and Exercise Apps for Your Fitness Goals
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                    Are you frustrated by the fact that you haven’t been able to lose weight? Have you ever wondered if you don’t actually know how many calories you eat in a day? How much exercise do you ACTUALLY get, and why doesn’t anything seem to be working? A weight loss tracker can help you answer all of these questions and more.

                    How can we start to see results and have the momentum to keep moving forward? The answer is simple:

                    Have a game-plan and know exactly what is going on inside your body.

                    If you really want to excel at your fitness goal, then you need to have a game-plan for success. You need to know what will keep you motivated, how to simplify things, how to be more efficient at your goals, and even find what you enjoy the most.

                    You can start by checking out Lifehack’s Busy Yet Fit Course, which will help you get into the groove of working out, even if you have a busy lifestyle.

                    If you’re blindly trying to chase your goals, then you probably feel about as hopeless as a carpenter with a butter-knife. So, it’s time to stock your toolbelt for success!

                    I am about to show you the top weight loss tracker apps that will be game-changers for you. From nutrition trackers to step counters, these apps are sure to set you on the fast track to your fitness goals.

                    Keep reading to find the apps that might just shoot you past your plateau and into the lifestyle you dream of.

                    1. MyFitnessPal

                      When it comes to the best weight loss tracker apps, this one takes the cake (The Gluten-Free, Sugar-Free, Vegan cake that is).

                      MyFitnessPal is the best all around calorie counter that I have found on the market. This app is free and has almost all the calorie counting resources available to you. Not only does it seamlessly estimate the daily calories needed to hit your goal, but it also gives you the methods to track it.

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                      Just enter the ingredients of each meal you eat, and it will add up how many calories you eat. It can also scan product barcodes and automatically enter those calories for you.

                      Going a step beyond that, this app also tracks your macros (according to your own customized goals) and nutrients. Furthermore, you can input a desired weight to track your weight loss journey.

                      While that all seems impressive enough, this app also tracks exercise calories and can sync to Fitbit, MapmyRun, and other apps to measure your exact energy ratio.

                      If you want a one-stop map to success, then this is it! This will not only help you develop a game plan, but will also create a flexible plan to get you there.

                      Get the app here!

                      2. Fitbit

                        I know you’ve already heard of this app, and for good reason. Fitbit has been helping thousands step their way to health since it first came out.

                        While investing in a Fitbit may not be cheap, I believe it to be well worth the investment.

                        Fitbit will track your total amounts of steps each day. For those of you who are competitive, this is the perfect app to keep you moving and motivated throughout the day.

                        This app can also sync with other fitness apps, like MyFitnessPal, to measure your exact energy expenditure each day. It’s a keeper for sure, especially if you’re looking for a great weight loss tracker.

                        Get the app here!

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                        3. MapMyRun

                          This is another one for the competitive, beginner, or exercise enthusiast. MapMyRun measures the distance that you run and even tracks your route. Furthermore, you can sync your daily results with MyFitnessPal to keep track of your daily calorie burn.

                          If you want to go at it with a friend, you can challenge them in competitions that are sure to keep you both moving!

                          Once, my husband ran for 2 miles just before midnight to beat me in a competition that was ending the next day. Talk about motivation!

                          MapMyRun is perfect for those who like to challenge themselves, love to be part of a fitness community, or want a place for friends to hold them accountable to their goals.

                          Get the app here!

                          4. Zombies, Run!

                            Are you having trouble pulling away from entertainment to go out and run? Then why not combine the two?

                            ZombieRun is a fun app that is sure to get you moving if you are someone who is motivated by a good time. In fact, you might even have such a blast you will forget you are exercising!

                            This app takes you through a storyline and makes you the hero. Each level will present a new challenge to help you progress and keep things exciting.

                            You certainly won’t need to worry about your pre-workout. Imagining you are the hero in the story will be enough to keep your adrenaline pumping on its own.

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                            Just be sure not to move too slow or the “Zombs” (as we runners affectionately call them) might catch you!

                            Get the app here!

                            5. Prepear

                              Are you tired of sitting down for hours and trying to strategize what to eat? This app helps cut this time in a quarter and is a great addition as a weight loss tracker.

                              Simply add online recipes into your weekly meal plan (breakfast, lunch, and dinner), and it will organize all the ingredients you will need into a shopping list.

                              With all your meal planning in one organized area, it will be easy to find which meal you plan to make for the day. This will keep your healthy recipes delicious. You will seriously never have to fret about meal planning again!

                              Get the app here!

                              6. Strava

                                If walking is your health resolution, this weight loss tracker might be for you. Strava is sure to get you into healthy habits that you enjoy. In fact, you might start losing weight before realizing that you’ve even been exercising.

                                This app enables you to track your trails and mileage, take pictures, and invite friends to join. It is a keeper for beginners and hikers alike.

                                Get the app here!

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                                7. Aaptiv

                                  If you find yourself at the gym and not sure what to do, then this app might be for you. Aptive gives you workouts to do and instructs you how to do them.

                                  While there’s nothing quite like the accountability of a personal trainer, Aaptiv is a great way to be guided through exercises without having to dish out tons of money.

                                  The online instructors will guide you through the movements and keep you focused on finishing the workout. This app is sure to make you a gym rat in no time!

                                  Get the app here!

                                  8. Freeletics

                                    Here’s one for those of you always on the move! Freeletics is an incredible app designed for people who just don’t have the time (or motivation) to drive down to the gym. Freeletics provides online workouts designed specifically from bodyweight with no equipment needed.

                                    You will be surprised at what a great workout you can get without any equipment.

                                    That’s right, you work-travelers; say goodbye to your excuses because this app is bringing the trainer to you!

                                    Get the app here!

                                    The Bottom Line

                                    These 8 weight loss tracker apps are sure to revolutionize your fitness goals. Guesswork will no longer be a part of your fitness journey. These apps are like carrying professionals around in your pocket all day!

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                                    Get ready to be motivated, informed, and ready to start achieving your dreams!

                                    More Tips for Weight Loss

                                    Featured photo credit: Gabin Vallet via unsplash.com

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