Strong knees enable the balance of the body and allow you to keep a correct body posture. The importance of knee health, however, is usually unnoticed until an issue occurs. Bear in mind that your knees are the most frequently injured joints of your body.Each of, regardless of our age or gender, can have knee problems at certain point of our lives. Playing sports, practicing strict exercise schedule or doing other activities may lead to ligament tears or muscle strains resulting in knee problems.
In some cases, this pain can be strong enough to inhibit the daily activities, while for other people it may simply be a minor problem. In either case, knee problems must not be ignored or they may become more serious. Knee issues do not always occur due to actual problems in the knee joints. Any type of rupture or tear in and around the thigh muscles may travel up to the knees and cause problems.
All your muscles and joints close to your knees are working together to keep your knees healthy. Hence, it is vital to work out on the entire area which surrounds your knees. Exercises that engage your quadriceps, hamstrings, abductors and adductors can significantly help you maintain the optimal health of the knees.
When these muscles are healthy and strong, your knees consequently have a proper functioning and are less vulnerable to any kind of injury. So, in addition we will show you 10 very effective exercises for strengthening your knees which you can easily practice at home. Thanks to these exercises, you will improve the health of your knees and the overall mobility, coordination and balance of your body.
1. Partial Squats
Squats represent the right exercise when speaking of knee problems. Actually, squats are among the best physical activities for knee recovery. Partial squats will train your leg muscles and improve your body’s coordination and balance as well.
A study from 2014 showed that this exercise may be helpful for strength athletes during their strength-speed mesocycle while training for competition. Studies have shown that partial squats have greater effective when you perform them before and combined with high-intensity exercises during your entire training progression.
Stand at 12 inches distance from a stable surface. Place your feet at hip-width apart and face your toes forward. Slightly bend your hips and slowly lower your body halfway down the surface, as if you would sit down in a chair. Hold this posture for two or three seconds. Slowly stand back up, make a break of two to three seconds and then do it again. Make ten to twelve repetitions.
2. Hamstring Stretch
Your hamstrings muscles are important for stabilizing your knees that spread down the back side of your thighs to your knees. These muscles function together to enable the flexing and bending of the knee joints and to extend the hip joints. For this reason, with this exercise you can strengthen your muscles and support the smooth functioning of your knees. There are many variations of this exercise routine.
Pick the one according to your comfort and issue. A study from 2004 found that the supine and standing hamstring stretches were almost effective in improving flexibility as measured by the increased range of motion of the knees. Another study from 2013 also found that standing stretches have better effective compared to seated stretches when speaking of hamstrings.
Stand straight and place one of your feet forward, with your toes up. Bend your other knee, but do not move your hip. Bend your knee as much as you can or until you feel your hamstring stretching. Move your upper body forward at your hip. Hold this pose for ten seconds. Release and do this with your other leg. Perform ten to twelve repetitions with each leg.
Important Note: Don’t twist or stretch your back.