It is important that your knees are strong and healthy so as not to lose motility as you get older. People often assume these joints are sturdy and don't notice any problems as long as daily activities, such as lifting boxes or walking downhill, cause pain. Practice the prevention measures described in this article to strengthen your knees and keep yourself active as much as possible.
Steps
Part 1 of 3: Knowing Knee Health
Step 1. Study basic anatomy
The knee is the largest joint in the body and is made up of the lower extremity of the femur, the upper extremity of the tibia and the patella; these bones are connected by ligaments and cartilages, including the meniscus which acts as a cushion between the tibia and the femur.
Degrees are used to measure the range of motion; in order to walk the knees must be able to travel an angle of 65 °, 70 ° to pick up something from the ground, 85 ° to climb stairs and 95 ° to sit and get up comfortably
Step 2. Watch out for common injuries
Since they are among the joints subjected to the greatest strain, the knees are prone to different types of injuries; the more you are aware of these risks, the more prepared you will be to avoid circumstances that can trigger or aggravate them.
- The iliotibial band is an area of thick tissue that develops from the outside of the pelvis to the outside of the knee; it helps stabilize the joint during exercise and can become inflamed causing pain when overstressed (iliotibial band syndrome). Runners, hikers and other people who lead active lives often suffer from this injury.
- The anterior cruciate ligament (ACL) typically tears during running, jumping, and landing after a leap, although the other ligaments are also exposed to the same injury.
- The meniscus, which acts as a shock absorber to protect the knee from impacts, can easily break during deceleration, twisting or when pivoting on one foot.
Step 3. Learn how other parts of the leg affect the knee
The joint is supported by the leg muscles, especially the quadriceps, hamstrings and buttocks; keeping these muscle groups strong is essential to protect and strengthen the knees.
The quadriceps, glutes, hamstrings, and hip muscles stabilize the knee, and you need to commit to toning them with exercises and stretching to make the joint firmer
Part 2 of 3: Doing the Knee Strengthening Exercises
Step 1. Stretch the iliotibial band
If you want to keep your knees healthy, you should spend some time on stretching and warm-up exercises that target this anatomical structure before engaging in strenuous activities.
- Stand up straight, cross your left leg in front of your right and stretch your arms over your head; bend the trunk to the left as far as possible without moving the knees. Repeat the exercise on the other side, crossing the right leg in front of the left and leaning the torso to the right.
- Sit on the ground with your legs stretched out in front of you; cross over each other and bring your knee as close to your chest as possible. Hold the position for a few seconds and repeat with the other leg.
- Take a quick walk before engaging in more complex exercises; in this way, you allow the band to loosen up a bit.
Step 2. Do rehabilitation exercises after surgery
If you have had a knee surgery or have a prosthesis implanted, you need to do some exercises and stretches to improve range of motion. Respect the instructions of the orthopedist to know when you can start the rehabilitation process. Here are some moves you should try:
- Seated Knee Flexion: Sit in a sturdy chair and bring one foot back as far as possible; the thigh should remain snug to the seat. Hold for five seconds before bringing the limb forward and then repeat with the other leg.
- Seated Kick: Sit in a sturdy chair with your legs bent; lift one foot until the limb is perfectly straight. Hold for five seconds before returning to the starting position and then repeat on the other side.
- Straight Leg Raise: Lie on your back with one leg bent and the other straight, resting firmly on the ground; slowly lift the latter and then bring it back to the floor. Do 10 repetitions on each limb.
Step 3. Train your quadriceps
They are the muscles of the front of the thigh and when they are strong they improve the motility and endurance of the legs; try targeted exercises.
- Thigh twitching is useful for people who have chronic knee problems or who have had surgery. Lie on the ground with your legs straight; contract the front thigh muscles and hold the tension for five seconds before relaxing the leg. Do the exercise with both legs.
- Do lunges to strengthen your hamstrings. Stand upright with your hands resting on your hips; take a big step forward with your left foot and lower your body until your left leg is bent at 90 degrees. The rear knee should drop almost to the floor; repeat the exercise several times and then switch to the other leg.
- Low-impact exercise machines, such as the elliptical bike and stationary bike, are perfect for training the quads by limiting or completely eliminating bumps. These activities are safer than running for patients with arthritis or who have had knee surgery.
Step 4. Strengthen the hamstring muscles
They are located in the back of the thigh; By doing stretching exercises once a day and strengthening exercises once or twice a week, you can minimize pain and improve range of motion.
- Touch your toes. Stay upright, lean forward, contracting the abdominals and without curving the spine; then it recovers the original position. If you can't touch your toes or ankles, place a chair in front of you and bend over to reach the seat.
- Heel lifts can help. Start with your feet parallel to each other and facing forward; lift one heel back trying to touch the buttocks.
- Train your glutes. Get behind a chair and rest your hands on the backrest. Lift one foot behind you with the knee bent, bring it back to the ground and repeat with the other leg.
- To assume the bridge position, lie on the ground on your back with your knees bent. Contract your buttocks and slowly lift your pelvis a few inches off the floor; hold the position for a few seconds before returning to the initial position. This movement does not only involve the hamstrings, but also those of the hips and buttocks.
Step 5. Train your hips and buttocks
The hip flexors and butt muscles are involved in the movement and flexibility of the leg; by keeping them strong you can avoid over-straining your knees. Additionally, many exercises that stimulate these muscle groups also involve the back of the thigh.
- Try external hip rotations. Lie on your side with your knees bent and lift the knee of the upper leg without losing contact between the feet; hold the position for a second before lowering the limb. Repeat the movement 10-12 times before switching to the other leg.
- Partial squats are useful even for those people with knee problems. Starting from a standing position, simply squat on the ground by bending your knees and without bending your back; to perform a less demanding version, practice by repeatedly sitting and getting up from a chair.
Step 6. Try recreational activities that engage and strengthen the whole body
If the muscles are quite weak, so are the knees.
- Yoga is a low impact practice that tones the legs.
- Swimming is another sport that allows you to strengthen and make your knees flexible while excluding any impact.
- Walking and cycling keep the lower limbs in tip-top shape, ready for the most strenuous activities.
Step 7. Be careful with your jumps
Workouts that involve this movement, such as jumping rope, can strengthen your legs, but if you do them improperly, you can suffer trauma; if you land with your knees locked you can put excessive stress on them with the risk of injury. If you want your joints to be strong, practice landing in a semi-squatting position with your knees bent and your shins vertical; if you cannot guarantee this position, you may have some alignment problems and you should avoid jumps.
Part 3 of 3: Changing the Lifestyle
Step 1. Include anti-inflammatory foods in your diet
The joints weaken when subjected to inflammatory processes; therefore, by eating foods known for their anti-inflammatory properties, you can make your knees stronger.
Fish, flaxseed, olive oil, avocado, fresh fruit and vegetables fall into this category
Step 2. Make sure you are getting enough vitamin E
It is believed that this substance is capable of blocking the enzymes that degrade joint cartilage; spinach, broccoli, peanuts, mangoes, and kiwis are all excellent sources of vitamin E.
Step 3. Increase your calcium doses
Bone health is equally important for knee strength, so be activated to prevent osteoporosis. Cow's milk, yogurt, soy, cheese, and goat's milk provide a lot of calcium; leafy greens are also beneficial.
Step 4. Stop activities that are bad for you
If you feel a lot of pain when doing certain movements, it is unlikely that you will be able to strengthen your knees by continuing. Try some low-impact exercises for a while, while giving your joints some rest; after a few months of improving the flexibility and endurance of the leg muscles, you can return to your favorite activities without suffering.
Warnings
- Running on a hard surface can severely wear your knees over time; always wear the right running shoes and don't overdo your training.
- If you feel pain from the exercises you do, stop them immediately.
- Do not rotate the foot in such a way that the knee twists outward; you may tear or irreversibly stretch the ligaments that hold the joint secure (ligaments, unlike muscles, should not stretch).
