Knees are one of the pivotal yet underrated parts of your body. And why do I say so? Well, it bears a lot of your body weight. One of the best ways to have ironclad knees that can bear any injury is to build strong, solid and fluid muscles around it. The emotional reference to “getting weak in the knees” might be temporary but the physical impact of the analogy can be quite gravesome. Exercising in this regard is extremely important to not only stay physically active but also to keep joint problems and other knee issues at bay. Weak knee muscles may even limit your range of motion. This will cause difficulty in moving and performing other daily functions. Strong knees are important to maintain the balance of your body.
Exercises For Strengthening Knees
Knees that have become stiff because of lack of physical activity can lead to a lot of joint problems in later life. To avoid a permanent joint problem, here are some of the exercises that can strengthen knees and keep the pain at bay.
1. Hamstring Curls
When you have strong hamstrings, you’re less prone to injury and pain. That’s because strong hamstrings can withstand the impact of exercise and help to stabilize your knees.
- Stand on the ground with your feet slightly apart from each other. Your hands should be on your hips.
- Bend the knee of your left leg behind your body until it makes a 90-degree angle. You can hold your leg with your hands to maintain balance.
- Hold the position for 5 seconds and then bring your leg back to the ground. Repeat the same with the other leg.
2. Heel Raises:
Heel raises help to strengthen and supports from the bottom knees. This means In this way, we end up with a “cushion” of muscle surrounding the knees, aiding in their mobility and strength. Heel raises also help strengthen the stabilizer muscles surrounding the knee due to the balance required to raise on the balls of your feet.
- Stand by a counter or chair for support
- Rise on your toes with your knees straight and your body tall.
- Slowly lower down onto your heels
- Repeat the drill.
The sit-to-stand is essentially an assisted squat (assisted by a chair, which keeps you from putting too much pressure on weak knees). It works the entire lower body as well as the stabilizer muscles running from the glutes down to your toes, bolstering your knees against shock and strain.
- Begin sitting in a stable chair, feet flat on the floor.
- To stand, engage your glutes and core and push forward and up (you don’t have to explode up or move fast -a normal speed will do).
- Return to sitting by placing your weight in your heels and engaging your glutes once more
- Repeat for 10 to 15 reps.
Weak knees are, in reality, an injury waiting to happen. To avoid an injury lets strengthen our knees with easy to do exercises. These exercises can be done at home without incorporating any pieces of equipment. With continuous exercises, knees will thank you for cooperating with them.