When walking, squats, climbing and climbing stairs, running or during sports, the main load falls on the knee joints. That is why knee exercises are so important in every person’s daily lives. Of course, you can always go to the gym or hire a coach, but if you don’t have enough money, you can improve yourself.
Strengthening the knee joint is simply necessary for athletes, as well as pregnant women, since with a sharp weight gain, an additional load falls on the knees. On the other hand, regular exercise will help get rid of the lateral fat ridges, which will make your legs more slender. Exercises for the knees are needed for joint diseases, as well as after severe injuries or prolonged immobilization of the limbs.
So, before starting workouts, you need to warm up and stretch the ligaments. To do this, lie on the floor and stretch your legs. When inhaling, pull the sock away from you, and as you exhale, raise your feet and pull the socks toward you. In doing so, you should feel a stretch under the knee.
Exercises for the knee joint for arthrosis and other diseases:
- Sit on a high chair so that your socks barely reach the floor. Now start swinging with your left foot, raising and lowering it. As soon as you feel tension in the joint, change your leg.
- Now you need to lie on a hard surface, straightening your legs. Lift your right leg above the floor so that the angle is approximately 30 degrees, and stay in this position for 4 - 5 seconds. Slowly lower and repeat the exercise for the left leg. Try not to bend your knees.
- Stay in the same starting position, but lift both legs off the floor. Make circular motions that resemble cycling. Start with a few turns, gradually increasing their number.
- Now lie face down. Bend the left leg, trying to touch the buttocks with the heel. Now repeat with the other foot.
- You need to sit on the floor and straighten your legs in front of you. Now grab your fingers by their hands and gently pull the body forward so that you put your chest on your legs or touch your knee with your nose. In this case, you will feel a little soreness in the knee joints.
Exercises for the knees - remove fat deposits and restore mobility :
- To begin, stand near the wall and rest in it with your hands. Stand on your toes and tear your left leg off the floor. Lower and rise on toes, standing on one leg. Repeat 15 times and change legs. During this exercise, not only the knee, but also the Achilles joint will strain - you may feel a burning sensation.
- Now spread your legs more than shoulder width apart. Put your hands on your hips. Perform 10 to 15 squats. Try to lower your body as low as possible - so that the buttocks are below the level of the knees. It will be difficult at first.
- Stand straight with your shoulders level and your hands on your waist. Take your right foot a little to the side and place it on your toe. Start to squat. In this case, the main weight of your body falls on the left leg, and the right one is used only to maintain balance. Perform 15 to 20 squats, then change legs.
- Lie down on the floor. Alternately, lift straight legs so that a right angle forms between them and the stomach - first left, then right. Lower them to the floor in the same order. Do 20-30 repetitions.
- Get on all fours, put your hands on the floor. Lift your left leg bent at the knee to the side. Repeat 20 repetitions for each leg.
Remember that if you want to achieve a visible effect, then exercises for the knees should be carried out regularly - at least 3-4 times a week. For great results, combine workouts with proper nutrition and caring procedures. By the way, cycling, swimming and running also significantly strengthen the knee joints. If you intend to use these exercises as physiotherapy exercises, consult your doctor first.