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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.

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                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.

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                  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 April 2, 2020

                    10 Quick Easy Workouts To Lose Arm Fat At Home

                    10 Quick Easy Workouts To Lose Arm Fat At Home

                    Flabby arms are something a lot of us have to tend to. If you find yourself buying a sweater or cardigan to go with your tank top or usually opt for the long-sleeved dress, then you’re not alone. Usually a result of genes, general excess fat or just ageing, it seems difficult to lose arm fat. The fat in our arms accumulates mainly around the triceps – the muscles on the back of your upper arm – and are prone to getting flabby if not exercised regularly.

                    What we eat can also play a part in the extent of the jiggle so eating a good, healthy balanced diet as well as keeping well hydrated can put you on the right track. Resistance exercises are the most effective way to blast that underarm fat as well as strengthen, shape and tone your muscles. You can always go down to the gym and work up a sweat but who has time for that? If you want a convenient and quick alternative then you can easily manage an effective routine in the comfort of your own home. All you need is a set of dumbbells and you can start toning up those bingo wings with these 10 easy workouts.

                    1. Tricep dips

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                      Works: Triceps

                      • Hands must be positioned shoulder width apart on a secured chair or bench.
                      • Position your bum in front of the bench with feet hip-width apart on the floor and legs bent.
                      • Straighten out your arms a little, keeping a slight bend from the elbow so to put more emphasis on the tricep and less stress on the elbow.
                      • Keeping your back close to the bench, slowly lower your body so that your arms are at a 90-degree angle.
                      • Once in this position slowly push off your hands back to the starting position.
                      • Do 10-15 reps.

                      2. Bicep curls

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                      shutterstock_314080697

                        Works: Biceps and shoulders

                        • Start off with your feet hip-distance apart, holding one dumbbell in each hand with your palms facing out.
                        • Starting with your left arm, bend your elbow to slowly bring the weight up to your shoulder holding the position for 5 seconds.
                        • Slowly release the elbow and straighten your arm back down to the starting position.
                        • Repeat the moves on the right side.
                        • Complete 3 sets of 10-15 reps for each arm.

                        3. Push ups

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                          Works: Triceps and Deltoids

                          • Lying face down, place your hands on the floor roughly shoulder-width apart.
                          • Tuck your toes under and gently lift your body up, pushing through your hands and making sure not to lock your elbows.
                          • Slowly bend your elbows bringing your face roughly 2-3 inches from the ground.
                          • Slowly push back up through your arms. If this is difficult then do the same move but keeping your knees on the floor.
                          • Repeat 10-15 times.

                          4. Tricep Kickbacks

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                            Works: Triceps

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                            • Place a weight in each hand and kneel down onto the floor with your toes tucked under.
                            • Bend your upper body forward from the hips up and bend your elbows to a 90-degree angle.
                            • Extend both your arms backwards while your palms are facing each other.
                            • Feel the tension in the triceps and return to the starting position.
                            • Do 3 sets of 8-10 reps.

                            5. Plank

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                              Works: Chest, Shoulders, Biceps and Core

                              • Start face-down on the floor, resting on your forearms and knees.
                              • Step your feet out so that they are slightly apart and come into the plank position.
                              • Make sure your body is straight, parallel to the floor and your bum is tucked in.
                              • Pull your abs in and hold the position for as long as you can. Try to aim for 20-30 seconds and build up to a minute.
                              • Repeat 3 times.

                              6. Tricep Extensions

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                                Works: Triceps

                                • Stand on a mat with your feet hip-width apart.
                                • Hold one dumbbell with both hands behind your head, bending the elbows.
                                • Bring the weight towards the ceiling, straightening your arms above your head.
                                • Lower back to starting position.
                                • Complete 2-3 sets of 10-15 reps.

                                7. Lateral Arm Raises

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                                ab891e2e702b8027b704791ef556d0ce

                                  Works: Deltoids

                                  • Stand with feel hip-width apart. With arms down the side of your body, hold a dumbbell in each hand with palms facing in.
                                  • Starting with your left side, inhale and slowly raise your arm so that it’s parallel to the floor. Make sure not to lock your elbow by keeping a slight bend.
                                  • Make sure your arm is straight and palm is facing the floor.
                                  • Exhale and slowly bring your arm back down to your side.
                                  • Repeat on the right side.
                                  • Do 10-15 reps on each side and two sets.

                                  8. Overhead Press

                                  shutterstock_314080298

                                    Works: Shoulders

                                    • Stand up, lining your feet with your hips and hold a dumbbell in each hand with palms facing out.
                                    • Bring the weights to your shoulders.
                                    • Keep your core muscles tight and straighten your arms above you.
                                    • Slowly bring your arms back down to your shoulders.
                                    • Do 3 sets of 10-15 reps.

                                    9. Bent Over Row

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                                      Works: Triceps and Biceps 

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                                      • Place your feet shoulder-width apart.
                                      • Bend your knees and and then bend your upper body forward from the hips making sure you keep your back nice and straight.
                                      • Make sure your hands are straight and placed under your shoulders.
                                      • Bend the elbows back while lifting your arms towards the sides of your chest, pulling your shoulder blades towards each other.
                                      • Slowly lower the weights in a controlled movement and feel the tension at your triceps.
                                      • Repeat 10-15 times.

                                      10. Skull Crushers

                                      Skull-Crushers

                                        Works: Triceps

                                        • While holding a dumbbell in each hand, lie on your back with your knees bent.
                                        • Slowly raise your arms so they are above your chest, making sure your elbows are straight but not locked.
                                        • Slowly lower both arms toward your head, bending your elbows to 90 degrees as the dumbbells reach the mat. Aim to lower your weights so they are on either side of your head  with elbows bent and pressing in toward your head (being careful not to hit yourself in the face).
                                        • Lift your arms back to starting position.
                                        • Complete 2 or 3 sets, 10-15 reps each.

                                        Featured photo credit: Maddi Bazzocco via unsplash.com

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