Exercises To Strengthen Knees – Know Before You Go!

Knee pain is the worst type of pain that can seriously affect the quality of your life. No doubt, such pain causes excruciating pain and even limits your movements. The American Academy of Pain Medicine reveals that about 19.5% of the population of the US suffers from knee pain. This pain caused due to several reasons like bad posture, injury, obesity, age, overuse, dislocation, not warming up or cooling before and after exercise, gout, torn ligament, etc

Keep in mind, knee pain should not be ignored; otherwise, it may lead to some serious problems. All you need to do some strengthening exercises that can speed up the healing process. 

Safe Knee Strengthening Exercises:

As your knee is supported by muscles, bones, cartilage, ligaments, and fluids, you need to work on your quadriceps (front of your thighs), hamstrings (back of your thighs), shins (front of your legs), calves (back of your legs) and glutes (hip muscles) and you have to do knee balancing and muscle relaxing exercise to assists heal your knees. First, you have to begin by warming up. Read on to know what you should have to do.

Warm-Up:

This is the most important step that you should never have to avoid before starting any workout, especially if you are trying to recover from an injury. You just have to do 3 sets of 7 reps of push-ups for warm-up!

Now, let’s begin with knee pain-reducing exercises.

Quad Clenches:

What You Have To Do:

• First, you have to tighten your quadriceps by clenching the muscles and allow ligaments joined to the knees. You can notice and feel the front part of your knees move up when you clench your quadriceps
• You have to hold for 2 seconds and then release the same pose
• You have to do this 10-20 times, every 3-4 hours

Knee Marching:

What You Have To Do:

• You have to lift your left foot up, and then you ought to hold for a fraction of a second and then lower your left leg to touch the floor
• Now, there is a need to lift your right leg up, and then again you ought to hold for a fraction of a second and lower your right leg to touch the floor
• You have to do this for a minute twice per day

Straight Leg Raise:

What You Have To Do:

• First, you have to pull the toes of the straight leg towards you
• Very next, you ought to clench the quadriceps of the straight leg and raise your leg  at least around 6 feet off the floor
• Then, you have to hold for 2 seconds. And, then you ought to slowly lower the leg and release your quadriceps
• You have to repeat the same exercise 10-20 times, twice per day

Long Arcs:

What You Have To Do:

• First, there is a need to lift your one foot up and straighten your leg.
• Very next, you ought to hold for 3-5 seconds.
• Then, you have to slowly flex your knee and lower your foot to the floor.
• Right after, you ought to do this with your other leg.
• You have to stick to this exercise 10-20, twice a day.

Short Arcs:

What You Have To Do:

• Start by pulling your toes towards yourself and you ought to clench your quadriceps.
• Very next, you ought to lift your foot up until your knee is straight. Then, you have to keep your knee resting on the towel.
• You have to hold here for 3-5 seconds.
• Right after, you ought to slowly lower your leg and release the clenched quadriceps.
• All you need to do this 10-20 times, twice per day.

Quadricep Stretch:

What You Have To Do:

• You have to lift your foot up and then bring it towards the buttocks. Then, you have to balance your body by keeping the other foot flat on the ground and holding the chair
• Very next, you ought to hold your foot and bring it closer to the body. You can notice the quadriceps stretch when you do this.
• Then, there is a need to hold for 3-5 seconds and slowly release and lower your leg.
• You have to do this 10 times for better results, twice per day.

Hamstring Clenches:

What You Have To Do:

• First of all, you have to press the heels against the leg of the chair firmly until you feel the back of your thighs clench.
• Right after, there is a need to hold for 5-10 seconds and then release.
• You ought to do this exercise 10-20 times twice per day.

Hamstring Stretch:

What You Have To Do:

• First, you have to slide towards your feet and notice the stretch in your hamstrings.
• Then, you ought to hold for around 10-20 seconds and then slide back to the starting position.
• All you need to do this 5 to 10 times twice per day.

Hamstring Curls:

What You Have To Do:

• First, you ought to flex your knees and bring one foot up towards your buttocks.
• Very next, there is a need to hold for 2 to 3 seconds and then slowly lower your foot.
• Finally, you have to do this 10 to 20 times, twice per day.

Buttock Clenches:

What You Have To Do:

• Let’s start with clenching your buttocks; you may feel yourself rise a bit when you do so.
• Then, you ought to hold around for 3 seconds and release your muscles.
• All you just have to do the same exercise 20 times, twice per day.

Buttock Kicks:

What You Have To Do:

• First, there is a need to lift your feet up, flex your knees, and bring them close to buttocks.
• Very next you ought to hold this pose for 2 seconds and then slowly lower them.
• You just have to repeat this 10 times, thrice a day.