According to a search by Classic Rehabilitation, Inc., the maximum amount as 100 Million have chronic pain, and knee pain is that the second commonest chronic pain. Having weak knees is one of the worst things which will happen to your body. you begin having problems walking, and getting up while you’re sitting on a chair. This gets excruciatingly painful sometimes once you got to take stairs to urge to an apartment. However, you’ll make sure that such problems don’t bother you in the future if you begin taking care of your knees.
The best thanks to the lookout of your knees are by giving them a touch of pain a day. it’s going to sound sort of a paradox to you, but if you retain doing knee pain exercises then your knees will become stronger and this may confirm that you simply don’t face any problem regarding knees in future. Knee exercises should be a part of your fitness plan.
Here’s the list of 10 knees strengthening exercise you ought to do to avoid knee pain in future –
1. Take Stairs –
Take Stairs
This is the foremost basic sort of knee strengthening exercise that a lot of folks ignore. albeit you’ve got your apartment on the 11th floor, you’ll always make an attempt to climb a minimum of 4 floors. Taking stairs also will provide a regular exercise to your knees and strengthens the muscles of your knees.
2. Knee Marches –
Knee Marches
Knee Marches are nothing but straight leg raise, which strengthen the quad muscles. they’re also less strenuous and you only got to lift your leg towards your chest. you’ll always do this for 5-10 times intermittently while sitting in the office, whenever you’re on break.
- Grab a chair and sit tall with feet on the ground. Now, lift one leg towards the chest.
- Lower it down and repeat it.
- You can also do that the maximum amount as 20-30 times and then you’ll take an opportunity.
Steps for knee marches –
3. Heel Raises –
Heel Raises
Heel raises support knees from rock bottom. It creates a cushion around the muscle that supports the movement. Moreover, heel raise may be a good knee strengthening exercise which helps in stabilizing the muscles surrounding the knee.
Steps for heel raises –
- Stand tall and rise on the balls of your feet.
- Hold on for two seconds and lower your feet down.
- Repeat 20 times and you’ll extend, but make sure that you’re doing it properly and not giving pain to your feet.
4. Straight Leg Raise –
Straight Leg Raise
In this knee strengthening exercise, you don’t get to bend your knees. you only got to raise your leg while lying down. this may also assist you to strengthen the front of your quadriceps. Straight leg raise also helps you absorb shocks before they reach your knee, which helps reduce friction.
Steps for straight leg-raise –
- Begin with lying flat on your back.
- Now keep one leg straight on the ground and bend the opposite keeping your knee straight.
- Keep it like that for 5-10 seconds or counting on your strength and lower it down.
- Repeat this for 20 times.
You will start feeling the strength in your knees after some days of practice; thereafter you’ll put some weight on your leg and trying lifting.
5. Sit-to-Stand –
Sit-to-Stand
This strengthens your knees against shock and strain. you’ll perform sit-to-stand employing a chair.
Steps for sit-to-stand –
- Sit on a stable chair. Your feet should be flat on the ground.
- Engage your glutes and cores, and barge and up.
- Return to the traditional position by using your feet. Your feet should also feel the load. don’t take other support.
- Repeat this for 10 to twenty times.
Once you get familiar with this exercise and you are feeling that your knees are strengthening, you’ll reduce the peak of your chair. this may also take your knee fitness journey to next level.
6. Single-leg squat on the bench –
Single-leg squat on the bench
This knee strengthening exercise is useful to your glutes, thighs, calves, and hamstrings, which also helps in mobility.
Steps for single-leg squat on a bench –
- Take a chair and keep it behind your back.
- Stand tall then lift one among your legs nearly parallel to the surface. roll in the hay gradually.
- Now, sit on the stable chair.
- Stand thereupon leg parallel to surface. you’ll also take rest after 5 within the initial stage of practice.
Once you get won’t to this exercise and feel stronger, you’ll also try it without a chair.
7. Clams –
Clams
Clams are good for knee strengthening exercise that strengthens the glutes, which removes excess pressure from knees. If your glute muscles are weak, your leg muscles start taking heavier load which may also weaken them.
Steps for clams –
- Bend your hips at 45 degrees and your knees should be at 90 degrees.
- Now lift your top leg and keep your toes together, which can engage your glutes.
- Repeat this for 10-20 times.
You can also roll in the hay for longer, once you get won’t to it.
8. Deadlifts –
Deadlifts
You should do that once your knees start feeling stronger after doing simpler knee strengthening exercises mentioned above. Deadlifts are beneficial to your knees because it strengthens you posterior chain, which can also help the rear muscles. Your glutes and hamstrings start feeling stronger once you are doing deadlifts for while.
Steps for deadlift –
- Select a lighter pair of the dumbbell to start out with.
- Lift them and stand tall.
- Now bend your back and kneel down towards your toes, then raise your back again to face straight.
- Repeat this but not for quite 5-10 times within the initial stage. Your back may start experiencing ache if you are doing it repeatedly at a stretch.
You can try heavier dumbbells after 2 months of normal practice, but don’t rush into things.
9. Wall Squats –
Wall Squats
This knee strengthening exercise is completed by using the wall because of the support. This helps in strengthening muscles in thighs, glutes, and quadriceps.
Steps for wall squats –
- Stand against a wall or other surface. Your back should face the wall.
- Step your feet out then slide your but down. Your hips should be parallel together with your knee.
- Hold the position for 20 to 30 seconds and repeat for 2-3 times.
Do not slide on your knees or let the knees come across toes, which may put more strain on your knees.
10. Glute Bridges –
Glute Bridges
Glute bridges are a superb knee strengthening exercise that can be beneficial to the entire lower half of your body. it’ll also strengthen the glutes, hamstrings, quads, and core all help to alleviate the pressure of the knee joints.
Steps for glute bridges –
- Lye on the ground, then bend your legs and therefore the feet should be in line together with your hips.
- Engage your glutes then lift your butts upward.
- Lower down and continue this cycle for 10-15 times.
Once you get pro at this then you’ll try single leg bridge by extending one among the leg ahead of you as you lift your butt.
Ameliorating knee pain is an arduous task. It’s always good to practice a number of these knee strengthening exercises on regular basis, in order that you never need to undergo the pain.
