Prevent knee pain with these 5 exercises
What's the story
Knee health is paramount to stay mobile and active.
Doing exercises that strengthen the muscles surrounding knees can prevent injuries and reduce pain.
These exercises emphasize on enhancing flexibility, strength, and stability, which are important for supporting knee joints.
Adding these to your routine can make knees healthier over time.
Here are five must-do exercises that can help you with the same.
Drive 1
Strengthen with squats
Squats are excellent for building strength in the quadriceps, hamstrings, and glutes, which all support the knees.
To perform a squat, stand with feet shoulder-width apart and lower your body as if sitting back into a chair while keeping your chest up.
Ensure your knees don't extend past your toes.
Perform three sets of ten repetitions to start, gradually increasing as you build strength.
Drive 2
Enhance flexibility with leg stretches
Leg stretches enhance flexibility in the muscles encircling the knee joint.
One effective stretch includes standing on one leg and pulling the other foot towards your glutes, till you feel a gentle stretch along the front of your thigh.
Hold the position for 15 to 30 seconds before switching legs.
Regular stretching keeps your muscles elastic and joints' range of motion in check.
Drive 3
Boost stability with lunges
Lunges work on several muscles such as quadriceps, hamstrings, and calves while improving balance and stability around your knees.
Start by stepping forward with one leg and lowering your hips until both your knees are bent at an angle of 90 degrees.
Ensure that your front knee stays in line with your ankle and doesn't extend beyond it.
Switch legs for three sets of 10 reps each.
Drive 4
Improve mobility with step-ups
Step-ups improve knee mobility by engaging lower body muscles.
Use a sturdy platform, placing one foot on it, then lift up, bringing both feet onto it before stepping down.
Alternate feet for three sets of 10 repetitions each, adjusting difficulty based on comfort and individual needs.
This exercise mimics climbing stairs, enhancing functional mobility through regular practice.