According to Mayo Clinic, knee problems can be caused by an injury or certain health problems. Weak knees can wreak havoc, as they can make you unable to perform the tasks that are potentially necessary for both your work and your daily life. Weak knees can also prevent you from engaging in activities that bring you much joy. Fortunately, there are ways to strengthen your weak knees, and we have the best exercises for your workout routine.
Let’s start by understanding more about this crucial part of your body. “The knee is a joint that is inherently very mobile (lacking stability due to its congruence) that allows large amplitudes of movement making it able to walk, squat, throw, etc.,” Greg LeBlanc PT, DPT, OCS and Baton Rouge Physical. Therapy-Lake, he says Eat this, not this! LeBlanc goes on to explain: “We gain some extra stability for the knee with our ligaments and muscles. Strong muscles act as shock absorbers for the knee joint during our normal functioning. [That’s why, if] we can keep the muscles surrounding and supporting the knee [strong, it] it means less stress on the joints and ligaments. “LeBlanc points out,” This can reduce pain and injury while improving function. [and help you] avoid having weak knees “.
LeBlanc suggests introductory movements “to help strengthen the quadriceps, hamstrings, and hip muscles that surround and support the knee joint.” He also points out that doing these exercises daily will make the muscles surrounding the knee joint much stronger. This in turn will provide stability, improve function and reduce pain. So keep reading for more information on the most effective exercises to strengthen weak knees. And then take a look at the top 6 exercises for strong, toned arms in 2022, says the coach.
Quad sets are essential for strengthening your knees. Your quads are so important and involved in almost every movement of your legs. Quad sets will help make them flexible as well as strengthen them.
“This exercise is an isometric contraction of the quadriceps muscle, which is located in the front of the thigh,” according to LeBlanc. “While this exercise seems very simple, it is very effective in strengthening the muscle and restoring the connection between the brain and the ability of the muscle to contract.”
He goes on to say, “This exercise is completed while lying on your back with your leg straight (the opposite leg is usually bent for more comfort.) While lying down, simply contract your quadriceps muscle as if you were fully stretching your leg or pushing. the back of the knee to the surface on which you are lying. Keeping this contraction for a count of three to five seconds and completing 3 to 4 sets of 10 is the goal. “
As for how often to do this, LeBlanc says you can do this exercise once a day if you have no pain or knee injury.
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Lifting the straight leg will be very helpful in strengthening muscle control. “The straight leg increase is a progression of the quad set mentioned above,” LeBlanc notes, adding: “[It] it is also completed while lying on your back with a straight leg (the opposite leg is bent for comfort).
LeBlanc says you should “start this exercise with a set of quads, and then lift your leg about 12 inches off the ground while keeping your knee as straight as possible. be bent “.
Another exercise that should be done in 3 or 4 sets of 10 reps, can be done once a day if you are not experiencing pain.
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LeBlanc also suggests making bridges to strengthen weak knees. He explains: “This exercise aims to target the hamstrings and gluteus muscles (hip muscles).”
You’ll lie on your back for this one, with both legs “bent at about 90 degrees,” LeBlanc says. “From this starting position, the exercise is to lift your hips and lower your back from the surface.”
LeBlanc points out, “[An] The important part of this exercise is to make sure that your knees stay in good alignment with your feet, making sure that they do not move toward each other (knee position) or too far. outside (arched leg position). “Again, point out that doing 3 to 4 sets of 10 once a day.
When it comes to strengthening weak knees, an excellent and common exercise to focus on is clamshell, according to LeBlanc. “This exercise is ideal for targeting the gluteus muscles or the muscles on the outside of the hip.”
To perform clamshells, LeBlanc says, “The starting position for this exercise is sideways with your hips and knees bent at about 90 degrees. [From there, you’ll want to] open your knees apart (keeping your feet together) mimicking the opening of a shell. “Do 3 or 4 sets of 10 once a day for this exercise.
To make sure you don’t get hurt, LeBlanc says, “[It] It’s important to be careful not to let your hips roll backwards while doing this exercise. “
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Mini-squats are quite effective in getting many of the upper muscles to work together, just as they would in everyday life, LeBlanc explains. He adds: “This exercise can be completed standing at the counter.” Great advice from LeBlanc? Putting a chair in the back is a perfect way to correct your performance and stay safe while doing this exercise.
Jennifer Conroyd, founder of Fluid Running, ACE Certified Trainer and U.S. Athletics Coach, also offers some strengthening exercises for weak knees. Conroyd, who is an Ironman and has completed 16 marathons, qualifying for the Boston Marathon 15 times, says Eat this, not this!, “This exercise strengthens the quadriceps and gives the hamstrings a good stretch while allowing movement of the knee.” One exercise to work twice a day, if possible, you should do 3 sets of 10 to 12 reps.
“Sit at a table or desk with your legs hanging over the edge,” says Conroyd, adding that you should then place a thin pad or towel under your knee so that your knee is slightly higher than your knee. hip “. After that, “slowly extend your knee with your foot flexed (toes toward you) until your leg is out in front of you. Hold for three or five seconds, then slowly lower.” Add a light ankle weight if you want to increase the difficulty of this exercise.
Last but not least, step-ups are another of Conroyd’s suggestions, which he includes because they help strengthen the muscles that support the knees: the quadriceps, the hamstrings, the hips, and the glutes.
“You’ll need a short platform, a plyo box, or a step for this exercise,” says Conroyd. “[To get started,] climb on the platform or ladder with one foot, pressing the heel, standing with the leg stretched. [From there,] Tap the platform or ladder with your other foot, then slowly lower your back and repeat. “To help balance, Conroyd suggests,” You can grab the back of a chair or place your hand on a wall “.” You can only work one leg or high legs “, this is an exercise that should involve 3 sets of 10 repetitions done twice a day.
To find out what may be causing your problems in the first place, be sure to read Walking Mistakes That Kill Your Knees, Experts Say. Then don’t forget to sign up for our newsletter to get more news about mind and body!