When we play sports and when we are overweight or obese, the knees are usually the joints that are most affected by the impact or the extra pounds. This body part must support our weight when we move, but it must also cushion the impact of activities such as running or jumping. That is why we must reinforce them by working out the muscles that surround the joint.
It is very important that if you have recently had surgery on one or both knees or have suffered a major injury, do not carry out any of the following exercises without first consulting your doctor. Although these exercises are excellent for strengthening the knees, the individual condition of each person should be taken into account before practicing them.
When it comes to exercises to strengthen the knees, squats stand out carrying extensive benefits. This practice contributes to improving posture, toning the quads or thighs, reinforcing the abdominal area and gaining greater resistance and coordination.
To perform them correctly, we must push out the buttocks simulating the posture we use to sit. We flex the knees making sure that they are aligned with our toes and we go down, and then back up again and we repeat the movement, as shown in the image.
It is recommended to start with 4 sets of 12 repetitions to later increase as we gain resistance.
A very simple exercise that anyone can do is bringing your knees to your chest which can also help you to strengthen your knees. To do this, we must lie down on a mat, flex one of our knees and bring it as close as possible to the chest, maintaining the posture for 30 seconds. Then you must repeat the movement with the other leg and hold for the same amount of time. Repeat as many times as needed.
Lunges are one of the best exercises to tone your legs and also to strengthen your knees.
Standing, we place one leg behind as much as we can, the other should flex but make sure that your knee is aligned with your toes. Once well placed, we must lower the knee of the leg that is behind as if we wanted to touch the ground with it. We must keep the back straight and make sure that the knee of the front leg never exceeds our toes. Repeat this movement 10 times, doing 4 sets, then change legs and do the same.
When we have mastered the performance of this exercise to strengthen the knees, we can begin to execute it with weight, using dumbbells. If your knees bother you a bit, it might be helpful to wear a knee brace.
In addition to these exercises that you can do at home or in the gym, there are other recommended activities that will help you get stronger and healthier knees. Some of them are:
Whether your daily commute is on a bike or opt for biking in the gym, this exercise is great for strengthening your joints and improving your movement. If you have never suffered injuries or discomfort in your knees, you can choose a moderate to a high intensity training routine, alternating both rhythms. On the contrary, if you have had knee problems, it is best to exercise at a moderate pace on a bike.
A great option for impact-free cardiovascular exercise is the elliptical, which allows us to work both the muscles of the legs and the upper trunk with smooth but highly effective movements, burning calories and helping to tone the legs. It is a great exercise to get your knees moving in a pretty low impact movement.
Swimming is another ideal option to strengthen the knees and train your body. In addition to swimming, you can practice other exercises in the water that help you strengthen your legs, such as running in the water or kicking using weights on your ankles. Water sports are a great way to work your muscles and knees safely.
Now, if you are suffering from back pain, this might be helpful.