Going weak in the knees appears to be a good idea only in a romantic situation, other than that, it is a matter of concern.
Week knee is like an invitation for an injury. A slight carelessness or overload and you are done. And if you think that only the constant overuse of knee joint can make it go weak then guess what, even underused can trigger pain in the knee joint. Surprised, well, there are other reasons that cause weakness in the knee joint, and they are; weak – glutes, calves, and quadriceps.
Hence, it is essential to strengthening the muscles around the knee accurately, the quadriceps and hamstrings as they are the ones who keep the knees stable and healthy for an extended period.
Our knees are already equipped with natural shock absorbers called cartilages, but, that doesn’t mean you can do anything, and your knees will be safe. Any excess strain on them can wear them out, causing knee osteoarthritis. Also, if you are staying immobile for a very long time, your muscles will become stiff, and your knees will hurt. So then, what to do? Well, there are some knee strengthening exercises that can help strengthen the muscles around the knees, enough to keep you going for a long time. Let’s see which are they.
- Squats – Squats are one of the best knee strengthening exercises as they work up on all the lower body muscles, including quadriceps, hamstrings, and hips. You can start with wall squats and then move onto standard squats when you feel comfortable. Stand with feet shoulder-width apart, firmly planted on the ground. Slowly start bending your knees as if sitting back into a chair. Keep the back straight and push your butt back. The knees should not go forward beyond the toes. Raise your arms ahead to help with balance. Hold for a few seconds and repeat.
- Straight Leg Raises – An excellent exercise for knee arthritis, straight leg raises work mainly on the quadriceps, the muscles in the front of the thigh which are the ones that absorb shock before it reaches the knee joint. Begin by lying flat on your back. Bend one knee, placing the foot flat on the floor. Keep the other leg straight and raise it to the height of the opposite knee. Hold for 3-5 seconds, then lower and repeat on both legs.
- Lunges – Another best muscle strengthening exercise for knee joint is lunges as they work upon all the muscles around knees. Simply, step forward and bend your knees, lowering your back knee toward the floor. Push your front foot off and stand back up. Repeat using another leg. You can do this by holding weights later.
Benefits of knee strengthening exercises
For people living with knee arthritis, knee pain exercises are a must because they cause pain reduction, improve the range of motion and function, makes the cartilage healthier, in short, keep them young and fit.
Some knee care tips
- Never perform any exercises for knee pain without a warm-up.
- Wear knee supports while working out to avoid excess pressure on your knee joint.
- Avoid hardcore knee strengthening exercises at the beginning. Start simple and gradually increase intensity.
- Use the electrotherapy device called SONICTENS after a workout to ease the sore muscles or any post workout knee pain. You can also use it regularly if you have any painful knee condition.