When you walk, run or jump, your knees absorb a lot of the shock. For this reason, people whose knees are not as strong as they could be are often prone to knee injuries. Reduce your risk of knee injuries such as torn ligaments and pulled muscles by performing these knee-strengthening exercises 3 or 4 times per week,
Single Leg Raises
This exercise will strengthen the quadriceps, the group of muscles found in the front of your upper leg. When you run, your quads help stabilize your knee joint, so it's important that they are strong. To perform a single leg raise, lay on your back with your arms at your sides and your legs straight in front of you. Bend one leg at the knee, and raise the other leg about 6 inches off of the ground. Keep the leg you are raising as straight as possible. Hold this position for about 5 seconds, and then lower your leg. Repeat this exercise 10 – 15 times for each leg.
Butt Kicks
It's important to also strengthen the hamstrings, which work opposite of your quadriceps and are found in the back of your upper leg. Butt kicks work the hamstrings while you're lying down, making them a good exercise if your knees are already a bit sore. Lay on your front with your weight supported on your elbows and chest. Bend one leg at the knee, bringing your foot back until it just touches your butt. Then, return it to the ground, and "kick" your butt with the opposite foot. Alternate between feet until you have done 15 – 20 repetitions on each leg.
Heel Raises
This third exercise completes your knee-strengthening routine by working the muscles in your lower leg. To perform heel raises, stand barefoot on a flat surface. You may want to hold on to a table or chair for balance, especially the first few times you try this exercise. Stand with your feet hip-width apart, and slowly raise your heels off of the ground so that all of your weight is supported on the balls of your feet. Hold this position for about 10 seconds, and then lower your weight back onto your ankles. Repeat this action 10 – 20 times.
Whether you're a runner, a basketball player, a hockey player, or a participant in any other sport that involves running and jumping, having strong knees will serve you well as you compete. It's a lot easier to prevent injuries than to treat them. Start your knee-strengthening routine today with experts like Dynamic Physiotherapy.
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