Running Injuries: How To Keep Your Knees Strong

Running Injuries: How To Keep Your Knees Strong
by George Ponting | June 10, 2013

The knee is an important component of our body as it caters as a shock absorber during high and low jumps.

Your knee is composed of ligaments and tendons. You cannot strengthen these tissues briefs Michael Lagomarsine, at Boston University Athletic Enhancement Center. Rather, you can work on the muscles and strengthen them which surround your knee.

Knee function is supported by quadriceps (the muscle above your knee) and the hamstring (the muscle beneath your knee). The stronger you make these muscles, the more balanced  your knees become.

Caution! Strength & Flexibility

Strength is a good thing but is careful because by strengthening your quadriceps and hamstrings you are actually tightening your muscles. Tight muscles can lead to immediate injuries if care is not taken. To maneuver this fix, stretching comes into play. Stretching lowers muscle soreness, keeps muscles in elastic condition.

Strong Knees Workouts

Acquaint your knees with these exercises:

Warm-up Your Knees

Before you begin exercising knee muscles, be sure to warm them up. Restraining warm up can result in muscle cramps and knee pain.

  • Take a walk in your garden. Inclined climb on a stair can also be performed.
  • Every step that you take should be done slowly and in a consistent motion.
  • The movement of legs and knees should maintain steadiness and avoid bouncy movements.

Best Exercise For Strong Knees: Inclined Leg Stretch

The impact of this workout will be in the front of your quadriceps.

  • Lie straight on your back by bending one leg and the other remains straight.
  • Tighten your thigh muscle in the leg that is straight; now slowly raise it off the ground until your leg is a foot lift up from the ground.
  • Hold this position for three to five seconds and return the leg to base and switch sides.
  • Perform 3 repetitions

Caution: Do not disengage your back from the floor, it should not form an arch, instead relax your body, stress your stomach muscles by tightening them: this will help to keep your back flat on the floor.

Best Exercise For Strong Knees: Alternate Leg Dip

This knee workout involves two chairs to balance your stance. The idea is to suppress the quadriceps and hamstrings along with hip and buttocks.

  • Place two chairs on either side.
  • Raise one leg steadily upward and balance your weight on the base leg.
  • Bend down your base leg approximately half a foot and thrust weight on the heel of this leg.
  • Do not over bend your knee over your toes.
  • Maintain position for four to six seconds and return to initial state.
  • Do 3 sets of this workout

Best Exercise For Strong Knees: Fort Squat

This squat exercises your quadriceps:

  • Place your hip, back and head against the wall.
  • Bring both your legs in front – away from the wall.
  • Form tightness in your abdominal muscles and slide down till you reach a sitting position.
  • Do not slide yourself lower than your knees and avoid pushing the knee over the toes.
  • Maintain stance for five to ten seconds then slowly return to base.
  • Make 3 repetition attempts of this exercise.

Best Exercise For Strong Knees: Quadricep Workout

This will cause pressure on both your thigh muscles

  • Stand straight and hold on to a wall or chair to support your balance.
  • Lift one leg, bend your foot with your toe facing your hip, and slowly bring your heel toward your buttocks.
  • Pull your heel closer to your buttock by holding your ankle.
  • Keep your back straight, do not arch it.
  • Hold this position for half a minute then release.

Strong Knees Workout: Hamstring Workout

  • Sit by extending both your legs in front of you and place both palms on the floor.
  • Get your palms closer to your ankles and grasp them, hold position until you feel the stretch.
  • Do 4 sets of this exercise.

Holistic Factoid

Knee helps you to walk, sprint, jog and climb stairs. Every foot movement is connected to your knees and its related joints. If you don’t exercise your knee there are chances of less mobility and you limit yourself from various sporty activities like baseball, basketball, volleyball, tennis and triathlon.

Take care of your knees to walk longer even in your old age. Do consult an orthopedic before applying any of the workouts in your daily routine.

Tags

Running

About the Author - George Ponting

George Ponting remains up-to-date with General Fitness! From a young age, he has been extremely keen on and passionate about learning about the best ways to remain fit. George is full of tips, advice and suggestions in the field of fitness! Stay tuned to our General Fitness Section to receive the hottest Fitness information

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