If you struggle with weak knees, it’s likely affecting your day to day life. The knee is the largest joint within the physique and is used for actions like walking, running and jumping. This makes it prone to injury and pain. Knee strengthening exercises strengthen the muscle surrounding the knee joint. Strong muscles within the legs can additionally present support to the knees. This support can alleviate pressure and pressure on these joints, which can in flip relieve ache and permit you to live a extra active lifestyle. Check out these 7 knee strengthening exercises you are able to do completely anywhere!
What Causes Weak Knees?
Weak knees can result from a variety of various things. Many cases of knee instability are caused by injuries, both by high-impact actions or an accident. Knee accidents often trigger ache and swelling within the affected knee. Nerve damage can additionally trigger weakness in your knees and result in signs such as pain, tingling and numbness. Nerve damage typically happens due to arthritis, sure medications, heavy alcohol consumption or injuries.
Another trigger of weak knees is arthritis. Arthritis is irritation in your joints and weak knees are a common symptom of osteoporosis and rheumatoid arthritis. While rheumatoid arthritis usually impacts each knees, you may solely have osteoporosis in one. Inactivity can even be the supply of weak knees. If you don’t consciously work to strengthen your knees, the muscles round your knees will weaken and they’ll be much less able to bear your weight, which can result in greater joint pain. Reduced strength within the knee joint additionally outcomes in reduced stability, which can increase your risk for accidents and make train extra difficult to do safely.
7 Symptoms of Weak Knees
1. Swelling and stiffness of the knee
2. Redness
3. Burning sensation
4. Feelings of instability and weakness
5. Popping noises when the knee joint is bent
6. Inability to straighten the knee
7. Difficulty moving from a seated to standing position
3 Tips to Prevent Weak Knees
1. Stay Active
Staying active is one of many best methods to strengthen your knees and assist you steer away from injuries. If you have arthritis, staying active is a great way to make sure it doesn’t get worse. Physical exercise additionally helps with weight loss. Weight gain is common as you get older and extra weight will increase the pressure in your knees. Choose low impact exercises such as biking and swimming to guard the cartilage in your knees and focus on strengthening your decrease and higher leg muscles with exercises that goal your hamstrings, quadriceps, gluteus muscles and hip flexors.
2. Stretch Your Leg Muscles
It’s important to stretch your leg muscles when you’re employed them to support your full vary of motion. This can assist prevent injury from train and on a regular basis movements. Yoga is an amazing train to include into your routine. It stretches and strengthens your muscles so it actually offers the better of each worlds.
3. Maintain Good Posture
People have a tendency to slouch extra as they get older, and if you sit at a desk all day, it’s easy to forget good posture. The problem is, poor posture changes your body’s centre of gravity, placing added stress in your knees and hips. Good posture entails standing tall with your head in line with your shoulders, your shoulders directly over your hips, your hips aligned with your knees and your knees aligned with your feet. Pilates, yoga and core strengthening exercises can assist you maintain correct posture.
7 Knee Strengthening Exercises
1. Squats
Squats strengthen your quadriceps, glutes and hamstrings so your knee joint is protected. To do squats, stand with your feet shoulder-width aside and whereas keeping your again straight, sit again and down so far as you can go with out letting your knees bend previous your toes. Pause briefly and stand again up. Repeat.
2. Single-Leg Knee Dip
You’ll want 2 high-back, stable chairs for this exercise. Place one on both side of you with the chair backs subsequent to your arms. Place a hand on the again of every chair for balance. Lift your proper leg about 12 inches from the ground, keeping your again and higher physique straight. Slowly bend down a few inches, pushing weight onto the heel of your supporting leg. Hold for three to five seconds and slowly straighten up. Repeat and switch sides.
3. Hip Bridge
The hip bridge encourages good alignment, stability and strength. Start by mendacity in your again with your knees bent and feet flat on the floor. Tighten your core muscles, press into your heels and lift your hips off the floor. Don’t arch your decrease back- keep your ribs relaxed and in a straight line out of your shoulders to your knees. Hold for a quantity of seconds then decrease down slowly. Repeat.
4. Leg Lifts
Lie down on the ground flat in your back. Keep the left leg straight and bend the proper leg barely on the knee, bringing the foot nearer to the body. Engage your abdominal muscles in order that your decrease again stays flat against the floor. Slowly lift the left leg with out bending the knee. Keep the toes pointed towards the ceiling and cease when the leg is about 12 inches off the ground. Hold the leg for five seconds then slowly decrease again to the ground. Repeat then switch sides.
5. Side Leg Lifts
Begin by mendacity on one side with your legs out straight and stacked on top of every other. Flex your top foot, and slowly raise your top leg, keeping it strong. Raise it to about shoulder height, then pause briefly and slowly decrease it down. Repeat then switch sides to raise the opposite leg.
6. Wall Squats
Stand with your feet hip-width aside and your head, again and hips against the wall. You ought to be standing about 2-4 inches away from the wall whereas keeping your again and shoulders against it. Slowly bend your knees and glide down the wall, simply earlier than you attain a sitting position. Hold the place for five to 10 seconds then slowly come up. Keep your abdominal muscles engaged and keep away from bringing the knees ahead over the toes.
7. Calf Raises
Calf raises promote balance and stability. If you’re unable to maintain your balance, place your hands on the wall or the again of a chair for support. Begin standing with your feet hip-width aside and slowly switch your weight to your toes, lifting your heels off the ground. Pause earlier than slowly lowering again down. As you get stronger, you can increase the difficulty level by holding dumbbells in every hand.
If you’re looking to strengthen your knees, check out these superior exercises to prevent injury and guarantee your knees are strong and steady.
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