How do u strengthen your knees?

Knees are the unsung heroes of our body. We tend to take them for granted until they start making funny noises, turn stiff and painful or fail us altogether. But worry not, dear reader! I’m here to teach you everything you need to know about how to strengthen your knees so that they stay healthy and happy for as long as possible.

Knee Anatomy 101: The Basics You Need To Know

Before we dive into the actual strengthening exercises, let’s take a quick look at what exactly makes up our knees. Understanding their anatomy is crucial in order to avoid injuring yourself while working out.

  • The knee joint consists of four main components: bones, cartilage, ligaments and tendons.
  • There are two major bones in the lower leg – your femur (the thigh bone) and tibia (the shin bone). They meet at the top of the knee joint along with smaller fibula bone.
  • Cartilage acts like a cushion between these weight-bearing surfaces.
  • Ligaments hold these bones together whereas tendons attach muscles around the kneecap which help move it properly.

Now that we have established some groundwork knowledge let’s get down cracking those creaky old joints!

Get Moving With Some Low Impact Exercises:

Keeping your knees moving can help reduce stiffness but this must be done wisely without overstretching or putting too many folds on them. Here are some low impact options:

Swimming

There is no better exercise than swimming for sore or injured joints (knee braces). It cools off strained areas while getting blood circulating around all feeling fresher when finished!

Bike Riding /cycling

You don’t need fancy gear all you require is a bike! This formulates higher resistance cardiovascular workout ultimately building thigh muscles thus greatly improves stability balance & durability from falling off!.

Yoga

Yoga can be beneficial for various bodily conditions like anxiety, respiratory issues but of special relevance to knees- it adds flexibility & increases core strength thus resulting in stable and smoothening movements.

NOTE: Avoid high impact workouts like running which puts immense pressure on weight-bearing joints. Shocks from jumping can also worsen existing knee pain

Resistance Exercises for a Stronger Knee:

Unlike low impact exercises mentioned above that are great warm up or cool down options more direct resistance is required to strengthen muscles around the joint here are some exciting ways:

Leg lifts

Leg lifting allows direct targeting and minimal effort against your shinbone and femur, allowing greater stability when standing walking or climbing hills!

How To
1. Lie down on side with legs extended out straight (line soles touching)
2. Lift leg upwards until feet reach hip level
3. Slowly bring them back while inhaling comfortably

Fun & Innovative Workouts That Also Help Strengthen Knees

Now let’s look at some quirky, fun ways you could work that workout in whilst achieving our goal – stronger Knees!

[Table Example]
| Activity | Benefits |
|——|-|
|Dancing | Reduce stress levels while working many muscle groups especially thigh muscles responsible for overall body balance.|
|Roller Skating/Blading | Accustomed to an evenness shifting between both legs this will help develop balance maintaining position firmly reducing chances of slipping tripping|.
|Martial Arts Training |Increases stamina improves reflexes averts injury by correct protection equipment leg stabilization highly endorsed by top contenders world martial arts champions^1 |

Note: Whenever attempting any physical exertion ensure safety precautions (e.g safety gear such as protective equipment) have been taken.

As much as we love sharing tips through humor always prioritize medical advice before partaking in any exercise routine specified.. How about setting schedules plans focused entirely on strengthening especially for those whose joint troubles increasingly adject use of preventative measures won’t go amiss!

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