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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 January 14, 2019

                    7 Ways To Make Exercise Fun For Everyone

                    7 Ways To Make Exercise Fun For Everyone

                    From Atkins to Paleo to eating gluten-free despite not being one of the rare few people afflicted with celiac disease, fad diets are everywhere. It drives me crazy because I believe these diets do more harm than good. Your body is made up of a variety of vitamins, nutrients, and minerals, and losing weight healthily isn’t possible when you fill your body with unnecessary synthetic plastics, sugars, and powders. There’s no easy button in life.

                    What you need to do is exercise, which isn’t very appealing to many people. Workouts take work, so there’s already a stigma involved in going to the gym. Starting a healthy workout regimen becomes easier when you make it fun. If you want to live long and prosper, get off the couch and try these methods to turn your workout into a playout.

                    1. Take the scenic route.

                    Walking is an easy way to transition to a healthy lifestyle, and it’s free. Not only do you burn calories (check out this calculator for how many calories you burn based on your weight), but you see the world in a different way. Hiking in nature is great if you have access to it, but don’t let living in an urban area deter you from walking.

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                    Whenever I’m creatively stuck I get my head straight by walking a couple of miles. It’s also how I discover new paths, meet new people, and stumble upon hole-in-the-wall spots I never would have found otherwise. You could drive past the same place every day and never appreciate the beauty, nor even notice it’s there.

                    2. Distract yourself.

                    No matter what exercise routine you choose, use the time to meditate. You may wonder how marathon runners are able to put so many miles on their bodies. It’s because the pain from running that you avoid is something they’ve learned to harness to enter a transcendental state. If you’re aware of the benefits of meditation and exercise but don’t have time to do both, you can combine them, killing two birds with one healthy stone.

                    3. Listen to music or podcasts.

                    There are few experiences in life more pleasurable than turning up the music and drowning out the world around you. With so many podcasts and music apps available on your smartphone, you can easily find entertainment options perfectly suited to your personal tastes. Never worry what people may think of you when working out;instead, crank up the volume and get lost in your own world. You’ll be in shape before you know it.

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                    4. Bring a friend.

                    Some people can’t go anywhere alone. While I highly recommend dining out and seeing a movie in a theater alone, having company while exercising is very helpful. It allows you to pace yourself with someone else, and gives you a coach to motivate and push harder than you may have on your own.

                    Many exercises are safer when done with a friend, and some sports can only be played with another person. Involving others in your goals can mean the difference between success and failure. Just remember to continue exercising if the other person flakes, or they’ll be in control of your health.

                    5. Accessorize.

                    There are accessories that can make exercise easier, and sometimes buying a new toy can add some much-needed fun to your routine. With apps like RunKeeper and Nike+, your smartphone is capable of tracking your vitals and progress. Wrist weights can add a new dimension to your workout, and, if you exercise at night, a headlamp can help you see what’s in front of you so you don’t trip.

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                    For urban runners and power-walkers, one of the biggest obstacles is other people. It’s difficult to get in your meditative zone and enjoy your music when you constantly have to dodge people. To resolve this vexing issue, Runbell, a startup in Tokyo, has developed the runner’s version of the bicycle bell. With this lightweight brass bell warning people you’re approaching from behind, you’re free to maintain your transcendental state while continuing your workout. Head to their Kickstarter campaign to pledge your support.

                    6. Compete.

                    A little healthy competition can motivate you to push yourself further in your workout regimen. There are apps like Zombies, Run! which turns your run into a video game, and MyFitnessPal which allows you to connect with others in the exercise community. Whether you’re directly competing with a friend, an online community, or against your previous self, setting goals is the key to reaching them. Running with no destination can feel like an impossible task, and it’s easy to get distracted.

                    7. Relax.

                    The best part about exercising is how much you enjoy the downtime. If you think laying on your couch all day is enjoyable, it has nothing on that hour you spend as a couch potato after a rigorous workout. Jay-Z said it best, “in order to experience joy, you need pain.” The harder you push yourself while exercising, the better you’ll feel when you’re relaxing.

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                    With that said, don’t relax too much, or it loses the effect. It’s okay to indulge every so often. Treat yourself to some junk food you’re craving, imbibe a drink here and there, and spend a day vegging out on your couch. Staying healthy doesn’t have to be torture. Just turn down when you can and dedicate some time to better the health of your body. You only get one.

                    Featured photo credit: tpsdave via pixabay.com

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