Your knees will thank you!

Knee pain is a common issue that affects many people. In fact, it’s the second most common cause of chronic pain. Weak knees can lead to discomfort and even more serious problems if left untreated. Fortunately, there are exercises to strengthen your knees and improve overall knee health. 

Strengthen your knees while you can because they can lead to injuries down the line. Doing these exercises will ensure you have strong and fluid knees.

Knee Extensions

Knee extensions are a great exercise for strengthening the quadriceps. These muscles are important for knee stability. 

Knee extensions involve straightening your leg and holding it in an extended position for a few seconds before slowly lowering it back down. 

• You can use ankle weights or resistance bands to make the exercise more challenging.
• Knee extensions can be done seated, lying down, or standing up.

Check out this article on how to properly do knee extensions. 

Knee Flexion

Knee flexion targets the hamstrings, which are another important muscle for knee stability. This exercise involves bending your leg and bringing your heel towards your buttocks, holding for a few seconds, and then slowly lowering it back down. 

• You can use ankle weights or resistance bands to make the exercise more challenging.
• Knee flexion can be done seated, lying down, or standing up.

Check out this article on knee flexions and how to do them properly. 

Heel and Calf Raises

Heel and calf raises target the muscles around your knees and ankles, helping to improve your overall knee stability. These exercises involve standing with your feet hip-width apart and lifting up onto the balls of your feet, holding for a few seconds, and then lowering back down. To target your calves, keep your knees straight, and to target your ankles, bend your knees slightly. You can use a step or platform to increase the range of motion and make the exercise more challenging.

Here’s how to properly do heel and calf raises. 

Wall Squats

Wall squats are a challenging exercise that targets the quadriceps, hamstrings, and glutes. This exercise involves standing with your back against a wall, slowly sliding down until your knees are bent at a 90-degree angle, holding for a few seconds, and then slowly sliding back up. 

You can use a stability ball or hold weights to increase the challenge. It’s important to keep your knees in line with your toes and avoid letting them collapse inward.

Swimming

Swimming is a low-impact exercise that can be great for people with knee pain. It helps to strengthen the muscles around your knees and improve flexibility. Try doing laps or water aerobics to get the most benefit. Swimming is also a great cardiovascular exercise that can help improve your overall health and fitness.

It’s shown that swimming is one of the best exercises due to the variety of muscle groups it targets without putting strain on your joints. 

Bottom Line

Incorporating these exercises into your everyday routine can help strengthen your knees and improve your overall health. It’s important to start slowly and gradually increase the intensity and duration of your workouts over time. Always listen to your body and speak with a healthcare professional before starting any new exercise routine. With regular exercise and proper care, you can keep your knees strong and healthy for years to come.