Loosen up! Best exercises for stiff knees
What's the story
Healthy knees are essential for an active lifestyle and overall well-being. The meniscus, a vital part of the knee, can often get injured during sports and physical activities. By strengthening the muscles surrounding the knee, you can provide support and protection to the meniscus, significantly reducing the risk of injury. This article details five highly effective exercises specifically aimed at bolstering meniscal health, ensuring your knees remain strong and functional.
Foundation
Straight leg raises
Straight leg raises target your quadriceps, the muscles crucial for supporting your knees. Lie on your back with one leg bent and the other straight. Raise the straight leg to the height of the opposite knee, then lower it. Doing three sets of 10 repetitions for each leg daily will significantly improve knee strength.
Stability
Hamstring curls
Hamstring curls target the back of your thigh, promoting balanced knee muscular strength. Either utilize a gym's lying leg curl machine or ankle weights at home. Lie on your stomach, pulling heels towards your buttocks, then lower them. Three sets of 10 repetitions will encourage even development and knee support.
Elevation
Step-ups
Step-ups effectively target multiple knee-supporting muscles at once. Simply use a step bench or any elevated surface, step up with one foot, bring the other up, and then step back down. This move not only strengthens your quadriceps but also works your hamstrings and glutes, providing well-rounded support to your knees. Aim for three sets of 10 reps on each leg every day for best results.
Endurance
Wall squats
Wall squats are great for strengthening the muscles around your knees without straining them. Stand with your back against a wall and feet shoulder-width apart; then slide down into a squat position until your thighs are parallel to the floor. Hold this position for 30 seconds to one minute before sliding back up. Do five reps per session to effectively build muscular endurance.
Support
Calf raises
Calf raises target the calf muscles, which contribute to knee health by providing stability during activities like walking or running. Stand tall, rise onto your tiptoes and then lower back down with control. Hold onto a wall or chair for balance if needed. Three sets of 15 repetitions will sufficiently strengthen these muscles, ensuring they offer the necessary support for maintaining knee health.