No joint sustains so wide a range of injuries and strain as does the knee joint. It is a major weight bearing joint whose stability depends entirely on the ligaments and the muscles. The key for a better knee is to strengthen the muscles that support it, so that the knee is able to absorb the shock. The two major muscle groups of thigh that stabilize and help knee movement are quadriceps and hamstring. Quadriceps helps to straighten the legs, while hamstrings allow the knee to bend easily when you are standing on the ground.
In order to strengthen these muscles, you should perform knee strengthening exercises regularly, especially those who are runners and athletes or if you are a dancer.
Runners Knee Strengthening Exercises
Runners often feel pain in their knee joint, in simple terms it is called runners knee. Exercise to invigorate your hamstrings and quadriceps thigh muscles.
Raising your leg:
- Lie down straight on a plain surface and stretch your legs to warm up.
- Now bend your right leg at ninety degrees with foot touching the floor.
- Slowly lift your other leg straight without bending at the knee.
- Lift your leg six inches above the ground at a time, and hold it for five seconds.
- Now again lift another six inches and hold for five seconds. Lift your knee to its maximum.
- While coming down do the same way. Bring down the leg every six inches, and halt for five seconds, until your leg touches the ground.
- Same way follow with the other leg.
- Perform this exercise as many times as you can. This simple exercise can be done at home.
Exercises To Strengthen Knees For Dancers
Knee strengthening exercises for dancers are essential, as the biggest asset for dancers are their legs. In order to withstand the strenuous performance, they have to bring stability and strength in their knees and ankle. Following is the exercise which will accomplish the objective of strengthening the knees.
- Sit on a chair with your legs extended.
- Your heels should touch the floor.
- Keep your knees straight.
- Tighten your thigh so that your quadricepses are stretched. Count for 10 seconds and relax.
- Repeat the exercise five to six times until you are comfortable to do more over a period of time.
Strengthening Exercises For Athletes
You can reduce the strain on your knee if you are an athlete by strengthening the thigh muscles.
Exercise No. 1
- Sit up on a chair.
- Rest the foot on the ground.
- Press the feet firmly, hold the chair, and try to pull both the knee caps from the inner thigh. Hold the grip for 5 seconds and relax. Repeat about 5 to 6 time.
Exercise No. 2
- Sit on a chair.
- Lift both the legs slightly up and cross the left ankle above the right.
- Hold the pressure for ten seconds.
- Repeat it 5 times.
- Change the leg and repeat the exercise.