For those athletes who are passionate about running or performing running exercises, it is evident that the knee is the most vulnerable area of ​​the body. The repetitive impact endured during running or any other physical activity can easily lead to knee injuries. Unfortunately, these injuries can hinder a person's ability to run or participate in sports for a considerable period of time. However, there are numerous knee strengthening exercises and avoid possible injuries.
In this article we are going to tell you which are the best exercises to strengthen the knee and why this pain occurs.
Why does the knee hurt?
Knee pain can be attributed to a variety of factors, including poor running technique, training programs, poorly structured and the use of excessively worn footwear during training, among others.
Weakness of the surrounding muscles is the main factor contributing to increased susceptibility to knee injury. This joint is in constant use, supporting your body weight and facilitating your daily movements.
Keeping your knees strong at all times, specifically ensuring proper muscle tone, is crucial because of their great importance. By following this approach, you can develop joints and muscles that have the strength necessary to withstand the physical demands of competitive racing and other athletic activities.
Additionally, improving the strength of your leg muscles, knees, ligaments and tendons will give you a significant increase in endurance, offering a valuable advantage in various athletic activities.
By gradually strengthening the muscles and joints in this specific region, all of this can be achieved by performing gentle exercises that gradually increase in intensity.
Exercises to strengthen your knee
We are going to show you a compilation of exercises that are specifically designed to strengthen your knees, joints and tendons. By incorporating these exercises into your routine, you will be able to effectively prevent numerous injuries and significantly reduce the likelihood of developing conditions such as patellar chondropathy.
Step
For this exercise, all you need is a step or any elevated flat surface that is a few centimeters from the ground. Just lift one foot and place your heel on the edge of the step or surface, focusing your energy on that foot while keeping the other foot suspended in the air.
Then, you should lower yourself until your heel lines up with the surface or step. Perform this activity using both legs and complete 10 repetitions with each leg.
Balance on one foot
In this particular exercise, balance will be of great importance since you will have to support your body weight on one leg. For the longest time If possible, you should keep your body slightly elevated, maintaining the position with your foot completely bare and your heel raised.
If you begin to feel fatigued or lose your balance often, pause briefly to regain composure before proceeding to repeat the exercise five times with each leg.
Jumps to the sides
Using a platform as an aid, you must execute a lateral jump with both feet simultaneously, with the goal of crossing from one side of the platform to the other and replicating this action repeatedly.
To successfully complete this exercise, it is essential to execute a light but forceful jump that allows you to clear the base and land on the other side while maintaining proper posture. Try to repeat this movement a total of 15 times.
leg raises
To perform this exercise, lie on the floor lying on your side with your legs aligned and extended, and then raise one leg to shoulder height in a fully stretched manner before returning to the starting position. To complete the training it is necessary Perform a series of ten repetitions and then repeat the sequence on the opposite side, involving the other leg.
To improve the level of resistance, an alternative option is to use an elastic band securing it around the ankles.
isometric squat
To strengthen the knee, there is a simple exercise that requires nothing more than placing your back against a wall and imitating the movement of a standard squat. To correctly execute this exercise, you must bend your knees until they form a 90-degree angle and maintain this position for 30 seconds.. It is recommended to repeat this sequence five times.
Typically, this exercise involves the use of both legs. However, it is possible to do it with just one leg, leaning your back against the wall for support and maintaining a strong sense of balance, although this requires a higher level of skill.
Dead weight
One of the most effective exercises to strengthen the knee and entire body is this particular exercise, as it has the unique ability to engage multiple muscles and joints simultaneously, including those in and around the knee.
It is important to have a controlled execution so as not to hurt our backs. To do this, it is essential to know well the weight that we are going to handle during the exercise.
To perform this activity, all you need is a barbell equipped with weight plates or a set of dumbbells. The exercise is performed in a standing position, with legs apart and knees slightly bent.
To start, lower the resistance until you reach a position similar to a squat. Then, stand up again, making sure your knees are almost fully extended, with just a slight bend, while keeping your back and neck straight. Repeat this movement for a total of 10 repetitions.
Rock Climbing
To perform this exercise you must align your body in a push-up position, with your arms extended, maintaining a straight posture and placing your hands a little wider than the width of your shoulders. After, You must start the movement by raising one knee towards the center of the stomach and then returning it to its original position, repeating the same action with the other knee alternately.
For this exercise to be as effective as possible, it is essential to quickly execute this particular movement, alternating the movement of the knees. Try to maintain this speed for 20 seconds.
I hope that with this information you can learn more about exercises to strengthen your knees and how to do them.