Strengthen your Knees

Strengthen your Knees

Strengthen your Knees

The knee is an extremely vulnerable part of the human body. Evolutionarily speaking, standing up is a relatively new habit for us, and our bodies haven't quite caught up with us in that regard. We therefore have particular problems with those parts of our body which bear the biggest burden in helping us to stand, such as our lower back and knees. This article explores a few different exercises which will help strengthen your knees by strengthening the muscles surrounding the knee and the very joint itself. Due to the delicate nature of the knee it is especially important to warm up slightly before exercising, however an adequate warm-up need be nothing more than simply walking around for a few minutes.

Knee circles strengthen both your knees and your ankles. Begin by standing up with your feet together and slightly bend your knees until you're squatting in mid-air. Now put the palms of your hands on your knees and focus your attention on your toes as you very slowly move both knees around in small, clockwise circles. You must make sure to keep your feet in the exact same position as you do this, only the knees should move. If you find that you cannot stop your feet from moving around a little bit, make your knee circles smaller and slower.

The hamstring stretch is another standing stretch which requires keeping your feet together. Begin by lifting one leg and holding the knee around the height of your thigh. You leg should be at ninety degree angle before you stretch your leg straight out until you feel the burn. Hold it there for at least five seconds and repeat this stretch many times throughout the day, at least ten times.

A good quad strengthening exercise

that is also good for your knees consists of sitting on a chair and extending your legs outwards while keeping your heels on the floor. Make sure your knees are straight, and then tighten your thigh muscles for ten seconds. After ten seconds of stretching, relax your legs for three seconds before repeating this contraction over and over again.

Remember to consult a doctor or physiotherapist for any serious knee injuries, exercising them further can only make the situation worse if you aren't doing the right exercises. Anyone recovering from knee surgery should also be very careful about exercising the knees without the approval of a medical professional beforehand.

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