Want strong, injury-free knees? Try these 5 exercises!
What's the story
Knee injuries can be a common issue for many, whether you are an athlete or someone who enjoys regular physical activity.
Strengthening the muscles around the knee can help reduce the risk of injury.
Incorporating specific exercises into your routine provides stability and support to your knees.
Here are five exercises focusing on preventing knee injuries by enhancing strength and flexibility.
Squats
Squats for stronger knees
Squats are great for strengthening the quadriceps, hamstrings, and glutes, which provide support to the knees.
To do a squat, stand with your feet shoulder-width apart and lower your body as though you're sitting back into a chair.
Maintain a straight back and make sure your knees don't go beyond your toes.
This exercise not only strengthens the muscles but also enhances balance and stability around the knee joint.
Lunges
Lunges to enhance stability
Lunges work several muscles simultaneously, including your quadriceps, hamstrings, and calves.
Begin by standing tall, then step forward with one leg. Lower your hips until both knees are bent at roughly 90 degrees.
Make sure your front knee is directly above your ankle.
Lunges not only strengthen your legs, but they also improve coordination and balance, which is vital for knee health.
Leg raises
Leg raises for muscle support
Leg raises help strengthen the quadriceps without straining the knees.
Lie flat on your back with one leg bent at a 90-degree angle and the other leg straight.
Slowly raise the straight leg to the height of the bent knee and then slowly lower it back down.
This exercise helps build muscle support around the knee.
Step-ups
Step-ups for functional strength
Step-ups replicate real-world activities such as ascending stairs, which makes them particularly beneficial for functional strength training.
Utilize a stable platform or step bench; step up with one foot, then bring the other foot up onto it, and then step back down starting with the same foot you initially used to step up.
This move boosts overall lower body strength, contributing to stronger knees.
Hamstring curls
Hamstring curls to balance muscles
Hamstring curls target the muscles at the back of your thighs, which are crucial for stabilizing your knees.
To do this: Stand up straight, hold onto something stable for support, bend one knee, raising your heel up towards your buttocks, and then lower it back down slowly.
Doing this exercise regularly contributes to balanced muscle development, which is key to injury prevention.