12 exercises for healthy knees

Strength exercises for muscles affecting the joint

Before starting the exercises, be sure to warm up: walk for 5-10 minutes and do a joint warm-up and dynamic stretching. For example, like this.

1. Squats

Three sets of 20 reps.

Rotate your feet 15–20 degrees so that your knees point outward as you squat. Squat until your thighs are parallel to the floor, or slightly higher. In this case, the knees should not go beyond the feet.

To diversify your workout, try different squats.

Advanced: One-Legged Split Squat

This is a more challenging exercise that helps to better pump the muscles surrounding the joint.

Place one leg on a hill and squat, making sure that the knee does not fall inward.

Advanced: Resistance squats on one leg

Exercise effectively works the muscles, but requires good preparation. You need to squat against the resistance of the rubber band.

Throw the loop of the expander over your thigh, step back, pulling on the rubber, and squat on one leg.

2. Static squat against the wall

10 sets of 10-30 seconds.

Press your back against the wall, sit down and linger at the bottom point for 10-30 seconds. The knee angle is 90 degrees. Gradually increase the time spent in the pose.

3. Raising the lower leg with resistance

Three sets of 10 reps for each leg.

Hook the expander around your ankle and lift your shin up to 90 degrees.

4. Rise on toes

Three sets of 30-50 reps.

This exercise pumps your calf muscles. You can hold onto the wall to keep your balance.

Advanced: Pancake Toe Rise

Stand with your socks on the pancake and your heels on the floor. Rise on your toes on a pancake and lower yourself, stretching your calf muscles.

5. Walking up the hill

Three sets of 10-30 reps for each leg.

When you climb a hill, the knee should be exactly over the foot, not curling inward. As a hill, you can use a step, a stable chair, a special cabinet.

The number of lifts depends on the height: the higher, the fewer times you need to do.

6. Lunges

Three sets of 20 reps for each leg.

If you can't keep your balance, do back lunges (like in the photo). Make sure that the knee is bent at a 90 degree angle and is positioned exactly over the foot.

7. Breeding the legs lying down

Three sets of 20 reps.

This exercise will help you build your adductors. Spread your legs quickly and bring your legs together as slowly as possible.

Stretching exercises

It is important not only to strengthen, but also to stretch the muscles. Limitations of the mobility of the hip and ankle joints cause instability in the knee: it compensates for the tightness and becomes more mobile. Therefore, in our complex there will be exercises for stretching the muscles.

They are done after the power ones. In each pose, you need to linger for 60–90 seconds. As you deepen the stretch, you can wiggle slightly.

1. Stretching the fascia lata tensioner

Knee Exercises: Stretching the Hip Lens Tensioner

Often, knee pain is caused by a heavy load on the fascia lata tensor.

Cross your legs so that the left is in front. Place your right hand on your belt, lower your left hand along the body. Bend over to the left, stretching your right thigh. Better yet, keep your arms above your head or lean forward.

Repeat the stretch to both sides.

2. Stretching the calf muscles

The heel of the back leg should not come off the floor. The further you put your foot, the better the calf muscles will stretch.

3. Stretching the hamstrings

In the photo - two different exercises for stretching the hamstrings. Try to keep your back and knees straight while doing it.

4. Stretching the adductors

Sit on the floor with your legs apart as far as the stretch allows. Stretch forward, trying to touch the floor with your stomach.

5. Stretching the quadriceps

Knee Exercises: Stretching the Quadriceps

If the quadriceps is not stretching in this position, tighten your glutes: this will help increase the load.

Combine strength exercises with stretching, avoid shock loads: running on a hard surface, jumping from great heights - and your knees will be stable and healthy.