The knee is the largest joint in the human body and constitutes the most important link between the thigh and leg. Since it supports much of the weight of the body, the knee is considered by specialists as one of the most complex joints we have. This is composed of the joint and mechanical activity of certain bones such as the tibia, femur, patella and menisci. The latter are called fibrocartilaginous discs. Hence the importance of knee bends.
The knee is one of the most sensitive parts of the body to osteoarthritis, a disease that can be quite aggressive. In addition, this joint is usually extremely vulnerable to injury.
On many occasions they become serious due to certain traumas derived from falls and also from sports activities. Hence the importance of practicing exercises properly. That is why in this article we propose a series of tips and training routines. In them, the knee is involved as the main objective of the exercise.
Most Common Knee Injuries
- Strain: This occurs when, when performing a sudden movement, a blow or fall where the knee is involved, the joint changes in size.
- Sprain: This injury can be one of the most painful, since it does not allow you to continue moving the affected area. It occurs when the ligaments of the knee are injured by strain, overstretching, twisting, or tearing.
- Osteoarthritis: This occurs when there is excessive wear of the cartilage and joints. It is common in elderly people and causes pain, deformities and loss of mobility.
There are other conditions in the knee that can be just as serious as those mentioned, but these are usually the most common. That is why it is so important to train the knees to strengthen them, especially if we are over the ideal weight, since most of the weight of our body falls on them.
For a first workout, even if you exercise systematically, avoid weight on the legs so as not to overload the knee. If you are a beginner in this physical training, we recommend you start with knee bends. This exercise is a classic to train this joint. All this with the aim of strengthening them to be able to perform more complex exercises and with greater weight.
Knees often get hurt if they are not exercised properly. With excessive cycling and jogging, the knees could suffer physical exhaustion. Hence the importance of strengthening them not only to be able to opt for a more complex training, but to prevent the aforementioned conditions or diseases.
Exercises to prevent or decrease knee pain
We start with a classic, knee bends, but do not forget to warm up before opting for any of these exercises.
Knee bends
- Lie on your back on a mat.
- Place your bent legs at a 90-degree angle to the floor.
- Bend your knees until you are in the fetal position
These push-ups can be done with both legs at the same time, although it is recommended to do it with only one leg. It is recommended to maintain the fetal position for a period of thirty seconds, time that can increase as you advance in training.
Squats to strengthen the knees
- Open your legs a distance slightly longer than the width of your shoulders.
- Bend your knees.
- Lower slowly.
This exercise is also often used to tone buttocks and legs. It is recommended to start with three or four sets of about twelve repetitions. As you advance in the training you can increase the dose to gain in endurance and muscle strength.
Another variant of it is the reverse squat. This exercise is performed similarly to ordinary squats or squats. The only thing that changes is the starting position, since it is done from the bottom up.
Jogging by raising your legs
This exercise can be done in the same place or jog through space. You just have to raise your leg to waist height. In this way the knee is demanded to the maximum, also providing flexibility in the legs.
These would be the basic exercises to prevent and reduce knee pain. This can be triggered by the daily wear and tear of walking or running without proper training.
Exercises to strengthen the knees
Because the knees usually carry the weight of the whole body, it is necessary to train them to strengthen their muscle strength. Especially if we are overweight, knee exercises will facilitate better physical training, as well as running or walking activities.
That is why we propose a series of exercises to strengthen the knees. Through these simple steps, various sectors of the knee are exercised, such as the vastus interna, the anterior rectum, the adductor major of the quadriceps and the tibialis anterior.
It is important to take into account the existence of any previous injury or medical operation in those areas. In those cases, we recommend that you go to your doctor and ask about the relevance of doing these exercises.
Strides to strengthen and tone the legs
- Place one leg back.
- Slightly flex your other leg.
- Lower the knee of the leg that is back without touching the ground.
To perform the exercise properly you must keep your back straight and look straight ahead. Also take care of the breath, inhaling when going up and exhaling when going down. It is recommended to perform about four sets of ten repetitions with each leg.
Once the exercise is mastered, you can start performing the strides with weight, using a dumbbell for each arm.
Steps to the side
- Place an elastic band tied to your ankles.
- Make sure it is tight when opening your legs to the width of your hips.
- Bend your knees.
- Scroll to one side and the other.
With this exercise it is important to maintain a posture similar to that of squats: straight back and look ahead. Always try to maintain the tightness of the elastic band. This puts pressure on the legs and helps strengthen the knees.
A variant of the exercise that you can also practice with the same objective are the strides. Keeping the elastic band in the same position you take strides forward and backward and also to the sides.
Reclining strides with elastic band
- Lie sideways on a mat resting your forearms on it.
- Place the band on your ankles.
- Open your knees as wide as you can.
- Repeat with the other leg.
Other activities to strengthen the knees
Beyond exercise or physical training and all the routines that can help us strengthen the knee, we could also rely on other more everyday actions. Activities that we can do daily without having to follow a strict rhythm of training.
Cycling
This is one of the most recommended activities to exercise the legs. Whether with stationary bike or cycling, the bicycle can facilitate toning and increase strength in the legs.
You can ride a bike freely at any pace you want. Although if you have never suffered injuries, you could opt for a more intense workout. You can do this by changing the speeds of the bike and the pace at which you pedal.
Swim
This is definitely one of my favorite activities, since we not only train but also enjoy the outdoors and the sun. In addition, once in the water you can perform other activities that contribute to the strengthening of the knees, such as kicking or simulating the action of running.
Exercise in the water is undoubtedly one of the most recommended activities not only by physical trainers, but also by doctors. It is one of the best ways to exercise muscles and joints, significantly reducing injury risk levels.
Elliptical
This device is not only essential for aerobic and cardiovascular training. An intense routine with the elliptical while maintaining a medium rhythm for about five minutes also contributes to the strengthening of the knees.
Tips to strengthen your knees
Physical exercise and systematic training of the body in general contribute to a greater extent to strengthen the legs, allowing them to reach their full potential. However, if we do not take care of other issues associated with food, for example, exercise may be ineffective and we are even spending more than the energy we have. That is why we propose a series of tips to strengthen the knees, which can accompany your training.
- Maintain a balanced diet, reinforced with foods rich in vitamin A and C. These protect the elastic fibers.
- Calcium to strengthen bones.
- Omega 3 that contributes to proper blood circulation.
- Drink plenty of water daily to keep tissues hydrated
- Control your weight. This reduces the work done by the knees and does not overload them.
- Try to wear the right shoes to avoid pain in your feet and walk correctly.
- Maintain posture at all times. Whether during physical exercise, walking or simply sitting in a chair.