7 Simple exercises and stretches to keep your knees healthy

About a third of Americans report suffering from knee pain at some point in their lives. Between 15% and 20% of men are affected by the problem, while among women, the incidence is slightly higher, hovering around 20% or more.

O awesome.club resolved to investigate the matter; After all, his problem is our problem. We’ve found some great exercises and stretches for your knees to strengthen this part of your body and make you feel better. The recommended workouts have been tested, but it’s best to consult your doctor before using them, especially if you have a history of pain or surgery in that joint or leg. Our tip is that you start slowly and increase the number of repetitions over time.

We don’t want you to hurt your knees, and one of the most common reasons behind knee pain is exercising incorrectly. You can warm up by pedaling for 5 minutes on the stationary bike. Then do some exercises to pump blood through your body, such as wall push-ups and stretches, which reduce the risk of injury.

Steps:

Lie on your back on the floor. Keep your feet flat on the floor and bend one knee while keeping the other leg straight. Raise the straight leg to the height of the bent knee. Repeat this exercise 10 times and do a set of 3 with both knees. Sound easy? Try to do the movement without bending your knee and increase the angle of your leg as shown in the image. Do it slowly for best results. Some doctors advise doing this exercise after knee surgery to strengthen the joint.

Steps:

Lie on your back on the floor. Bend your knees while keeping both arms parallel to your body. Lift your hips while keeping your feet on the floor, leaving your hands in the position shown in the image above. Hold the position for a few seconds, repeat 10 times and do 3 sets of exercises. This workout is not only good for your hamstrings, but also your glutes and hips. It serves to help restore movement to the knee and prevent further injury.

Steps:

Stand tall, spine straight. Step forward with your right leg, keeping your left in the same position. Bend your right knee, with your upper body straight. Keep both hands parallel to the body. Remain in that position. Return to the starting position and repeat with your left leg. Repeat the exercise 10 times, doing 3 sets with each leg if you are a beginner. If you want an extra challenge, hold light dumbbells with both hands as you do this exercise. But if you’re just starting out, it’s better to do it without additional load. With practice, you will be able to increase the weight day by day. This exercise works on the hip and thigh muscles. During the advance, the gluteus maximus works the ACL (knee connection between thighs and feet), strengthening it.

Step:

Standing up, lean your back against a wall. Slowly bend your knees while keeping your back and pelvis against the wall. Lower your entire body as far as you can, without putting too much pressure on your knees. Hold the position for 5 to 10 seconds, repeating as many times as your body can handle. The abductors are one of the most important muscle groups to work on in knee rehabilitation cases.

Steps:

Stand still, with your body straight. Slowly lift your heels as high as you can. Then download them slowly. Do 3 sets of 10 to 15 repetitions. You can increase the intensity of the exercise by performing it on a higher surface, such as a step, or by doing the movement one leg at a time. Strengthening the hamstrings and quadriceps muscles helps the knees by reducing the impacts received by them.

Steps:

You will need a step (or a step). Place one foot on the step. Keep your body straight as you bend one knee, leaving the opposite foot on the floor. It is necessary to step on the step with the pelvis straight, alternating the steps. Repeat between 10 and 20 times. We know this could be easy as we are used to climbing stairs. In this case, you can increase the number of repetitions to make the exercise more intense. The workout helps to strengthen the quadriceps and hip muscles. The movement simulates what your knee does daily, so it will help you feel less tired when carrying out your daily tasks.

Steps:

Start standing up, with your body straight. Spread your legs and keep them apart, with a comfortable space between them. Bend your left knee and try to squat down as much as you can (as long as it doesn’t affect your joints), keeping your other foot flat on the floor and without changing the distance between your legs. Hold the position for a moment and use the same muscle groups to switch sides. Repeat with both legs and continue the exercise, feeling the muscles contract. Movements in multiple directions can help your knees. That’s why we suggested more than one type of exercise of this style in our post.

Consult your doctor or physical therapist if you have had recent surgery. Don’t force your body or knees to lift more weight or do more reps, as this will only make things worse. Tense muscles are among the main causes of injuries, so relax after each exercise. An alternative is to stretch at the end. Likely causes of knee pain are excess weight or poor technique during activities of this type.

If you suffer from knee pain, consult a doctor about the possibility of adopting the exercises we suggest. And don’t forget to leave a comment telling about your experiences or share this post with your contacts!