Exercises to Strengthen Knees ant Prevent Injury
Knee injuries are greatly feared by people who practice sports as they can be disabling and become chronic. This part of our body tends to receive all impacts when carrying out physical activity, so it is very important that we strengthen it by working the muscles around the joint. In OneHowTo.com we explain which are the best exercises to strengthen knees and prevent injury.
To protect the knees against injury we have to work the muscles around the joints, ie, the vastus, the rectus femoris and adductor magnus quadriceps which are all above the knee, as well as the tibialis anterior which lies below.
Classic Squat, in addition to other benefits, helps us strengthen knees and prevent injuries. To perform them we must stand up straight and extend arms along the body. Then we flex the knees as if we were going to sit on the floor, but without actually doing so. We stay down a few seconds and then return to starting position.
Lower sit ups are also very suitable to strengthen knees and prevent injury. To accomplish this exercise we have to lay on the floor using a mat. Bend one leg and try to approximate it as much possible to the chest, and then hold the position. Repeat ten times and then repeat the exercise with the other leg.
The following exercise to strengthen the knees and prevent injury is more complicated and requires a good physical condition. Therefore, although you can do this with weights, it is preferable to start without these extras, adding them once the exercise becomes more controlled.
Standing, we move the left leg as back as possible. The right leg will bend, but the knee should not go further forward than the front of the foot. Once properly positioned, we work with the left leg, which we have moved back, bending and stretching ten times with slow movements. Then we repeat the exercise moving back the right leg.
Once we have mastered this activity to strengthen knees and prevent injury we can begin to do so in combination with weight lifting.
Performing these exercises once a week helps knees stay strong and prepared for the impact of our physical activity. In addition, there are some activities that will greatly strengthen knees and prevent injury:
Cycling: you can move around the city by bike or use your gym's static bicycle. This activity will greatly strengthen your knees and improve your movements, thus preventing injury. If you suffered any injury, it is best to opt for a slow cycling routine.
Elliptic trainers: this is a good option for a no impact exercise to strengthen the knees and prevent injury. Elliptic trainers help us with very soft movements, yet very effective. In our article about the benefits of elliptical trainers we explain you how they strengthen the knees and prevent injury.
Swimming: Another no-impact option to strengthen knees and prevent injury is swimming. Apart from swimming, you can perform other beneficial activities in the water: running, or jumping for example. Water sports are a very good way to strengthen knees and prevent injury without risks.
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