(Health Tip) Exercises Good for Strengthening Knees

 

The knee is a part of the body that is prone to injury during exercise because it bears the most load.

To prevent knee injuries, it is important to perform exercises that strengthen the knee muscles and improve flexibility.

 

1. Indoor bicycle

Before starting a full workout, riding a stationary bike lightly indoors can help prevent knee injuries during exercise.

Pedal the bicycle for 5 minutes, then get off and do light walking exercise for 2 minutes.

There is also a method of doing about 15 to 20 calf raises while supporting oneself with the wall.

Calf raises are movements that repeat lifting and lowering the heels.

It is more effective to step up stairs or hard boxes with your heels.

Strengthen the Achilles tendon to make the lower leg more robust and improve stability.

 

2. Lying down, lift your leg

If your knees are not in very good condition, it is better to start with exercises that strengthen the quadriceps (the four-headed muscle at the front of the thigh). Leg lifts that help develop the quadriceps reduce the burden on the knees.

Lie on your back on the floor, bend one knee, and place your foot flat on the ground.

Repeat lifting and lowering the opposite leg, keeping it fully extended at the knee height.

Repeat 10 to 15 times, then perform the same movement on the opposite leg.

 

3. Lying face down, lift your legs

This time, lie face down with your stomach on the floor.

Lift one leg slowly towards the ceiling while keeping both legs fully extended.

Hold the position for 3 to 5 seconds, then lower it again.

Perform 10 to 15 repetitions, then repeat the same on the opposite leg. At this time, avoid putting strain on the lower back.

When experiencing severe pain in the lower back, a hospital examination is necessary.

 

4. Bending behind the knee

Lie face down on the floor.

Slowly lift both heels off the ground in this position, bringing them as close to the hips as possible.

After briefly maintaining this state, return to the original position.

Perform a total of 3 sets, each consisting of 15 repetitions.

There is also a method of doing it while standing up in workplaces or schools where lying down is difficult.

While holding the backrest of the chair with both hands, lift the heel of one leg backward.

Once this movement becomes easier, you can do it by wearing a sandbag on your ankle.

 

5. Wall-supported squat

Stand with your feet shoulder-width apart and lean your back against the wall.

Lower your upper body until your knees are bent at a 90-degree angle while your back and pelvis are pressed against the wall.

Maintain this state for 5 to 10 seconds.

If you feel excessive strain on your knee, you should correct your posture or reduce the bending angle.

 

6. Swimming, underwater aerobics

People with knee problems feel burdened by aerobic exercises that put a lot of pressure on the knees, such as running or aerobics.

In such cases, low-impact aerobic exercises that do not put too much pressure on the knees are helpful.

Aquatic aerobics, such as swimming or walking and running in water, provides cardiovascular exercise without putting much strain on the knees.

It can have an effect.