Have you skipped out on fun activities due to knee pain? You're not alone! Millions of people live with chronic knee pain that may start suddenly or result from an injury. Knee pain can have different causes, but reduced activity means you may lose strength and endurance, both of which will affect your ability to recover if you have surgery.
The knee is the largest hinge joint in the body; the main movement of the knee is flexion and extension. It's susceptible to injuries due to day-to-day use like physical activity or repetitive motion. Knee pain affects people of all ages. It may be due to inflammation or structural problems. The symptoms range from ligament or cartilage pain, redness, stiffness, swelling, and other symptoms causing the inability to extend the knee fully.
We are strong advocates of a pain-free, active lifestyle, which is why we created several joint supplements.
Below are a few exercises you can do to help make your knees bulletproof.
Why Having Strong Knees Is Important?
Your knees support the bulk of your body weight and take most of the impact from regular activities such as walking, running, and jumping. Having strong knee joints plays a significant part in living a pain-free life when performing an activity.
There are millions of people suffering from knee pain in one way or another. Moreover, according to the American Academy of Orthopedic Surgeons, more than 1 million people have their knees replaced every year in the US. However, knee replacement should be a last resort as there are other non-invasive options available. Working with a licensed physical therapist to increase blood flow to the knee can be much more effective than what you can do on your own.
Strengthening the muscles in our legs will help support the knee joint. Strong front muscles (quadriceps) and back muscles (hamstrings) on our legs help our knee joint absorb stress. Staying active helps control weight and build muscle, which can help protect your knees from further damage.
Flexibility also plays a big part in having stronger knees; incorporating stretching before and after a workout is a great way to reduce pressure on our knee joints. Stretching not only helps with reducing stress; it also helps with decreasing soreness of the muscles. Always warm-up before exercising and cool down after exercising, and having strong core muscles in your abdomen and lower back helps lessen the pressure on your knees.
Now, let's look at some of the best exercises to make your knee joints strong and flexible.
Top 5 Best Exercises To Bulletproof Your Knees
Sit on the ground with your feet pointing forward. Start flexing your quadriceps and imagine that you are pushing your knees down. Mind muscle connection is essential when doing this exercise!
Repeat for 2-3 sets x 10 reps per leg and hold 3-4 seconds on each rep.
Straight Leg Raises
Sit on the ground as in the previous exercise. Flex your quadriceps hard and lift one of your legs. Try to keep your foot as straight as possible without bending your knee. Reach a position where you start to feel the burn in your hamstring and hold for 3-4 seconds.
Repeat for 2-3 sets x 8-10 reps per leg.
Here is a simpler version of the Hip Thrust. Lay on the ground with your feet touching the ground, banded in the knees. Lift your torso until you reach a horizontal position and squeeze your glutes. If this is too easy for you, lift one of your legs and hold it straight in a horizontal position.
Repeat for 3 sets x 10 reps.
Quadriceps Foam Rolling
Put your hands in a push-up position, shoulder width, and lay on a foam roller with one of your legs on top. Roll back and forth and keep a slow pace while performing the exercise. You can adjust the pressure with your hands or even lift your other leg to make it harder. Repeat for 2 sets x 10 reps per leg. Single-
Leg Calf Raise
Put one of your feet on an elevated platform. You can use a weight disc or even a staircase for this purpose. Start raising your leg until fully extended. Slowly return to starting position.
Repeat for 3 sets x 15 reps per leg.
Preventing knee injuries is only possible by maintaining decent strength and flexibility in your legs. Having strong knee joints is vital for your everyday life and shouldn't be neglected as it could have consequences.
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The statements made regarding these products have not been evaluated by the Food and Drug Administration. These products are not meant to diagnose, treat or cure any disease or medical condition. Please consult your health care professional before using any product.