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This guide contains some of the best exercises to strengthen knees which can increase agility, flexibility and develop stronger knees which reduces the chance of injury. This is a guide on how knee exercises can reduce pain in the joints and alleviate muscle soreness.
Best Exercise To Strengthen Knees
1. Knee Extensions
For this exercise, you will need to be seated high enough so that your legs hang freely and do not touch the floor. Place a pad under the knee to raise the knee slightly higher than the hip. A rolled or folded towel can also be used for this purpose.
From this position, extend the knee all the way until your leg is fully extended. Keep the foot flexed during the extension and hold your leg for 3-5 seconds at the maximum extension. Slowly lower the leg while retaining the tension in the leg before repeating. 3 sets with 10 reps per leg are recommended.
Weights can be added to the feet to increase resistance. The exercise is perfect for the kneecaps and works out the hamstrings and calves.
2. Knee Flexion (standing)
Find a slightly raised platform, step or a 2-inch board to stand on. Keep your legs straight and in line with the upper body. Bend your knee all the way to a 90-degree angle before slowly bringing it back down while keeping your foot flexed. Beginners can keep their thigh pressed against a table for additional support and to ensure that their thigh stays straight. 3 sets with 10 reps per leg are recommended.
As your legs grow stronger, add weights to the ankle to increase resistance. The exercise develops the hamstrings and quads.
3. Heel and Calf Raises
This exercise needs to be done barefoot. Step onto a 2-inch board, placing only the toes and balls of the feet onto the board while the heels remain on the floor. If required, take support from a wall to maintain balance before rising vertically as high as you can possibly go on your toes before slowly lowering yourself. 3 sets with 10 reps per leg are recommended.
Variations can be added to the exercise as you grow stronger and more accustomed to it. The exercise strengthens the knees and the ankles simultaneously.
4. Wall Squats
Place your head, back, and hips against a wall with the feet just as wide as your hips. Bend your knees, sliding down the wall until you reach a sitting position. Hold this position for 5-10 seconds before pushing up and returning to the standing position. Try to do as many reps as you can.
The exercise is excellent for the quadriceps and strengthens the knee joints. Also, there are other various leg exercises for men at home that you can also do while staying at home. It is important to maintain the right form, keep the abdominal muscles engaged and not let the pelvis slide down lower than the knees.
Swimming is one of the best exercises to strengthen knees and is beneficial for the entire body. Backstroke, treading water and backstroke are all excellent for the knees and can solidify the knee joint in addition to a great cardio workout. Other water-based exercises are also effective such as jogging in the water or water aerobics.
Working on your knees helps to alleviate the pain that is usually experienced in the muscles surrounding the joint. Understanding the exercises and how to strengthen knees will cause less stress in the knee joints and decrease the chances of an injury occurring. These exercises do not take much time and can have a positive result. If you experience continuous or sharp, shooting pain in any region, it is best to consult a qualified physician or doctor.