When the knee is injured, the pain and frustration involved can linger on years after it has taken place. This makes it very important to preserve the health of your knees every chance you get. The knee is a simple yet complex joint. It has a forward and backward range of motion called "flexion" and "extension," and it is held together by muscles, tendons, ligaments and connective tissue. Knee injuries can be prevented by performing some key exercises.
Step 1
Warm up before you work out. If you work out when the muscles and connective tissue in your knees are cold and taut, then you run the risk of receiving an injury. Make sure to do a 10-minute warmup jog followed by some dynamic stretches before you partake in any athletic activities. Dynamic stretches are done in motion and some examples are high knees, front kicks, leg sweeps and walking lunges.
Step 2
Improve your flexibility. Improving your flexibility comes with a lot of benefits to the knees. It helps increase your range of motion, it improves your coordination, and it also supplies the knee joint with nutrients and fresh blood. Attend yoga classes to get a total body flexibility workout.
Step 3
Do some high step-ups. Stand in front of a chair or an object that is about knee height. Place your right foot on top of the platform with your left foot on the ground. Put your weight on your right foot and come up in the air until your leg is straight. Come back down to the ground until your left foot touches, then stand back up. Go back and forth 10 to 15 times and switch sides.
Step 4
Run in a zig-zag pattern. After a 10-minute warmup, run straight ahead for about 10 feet, then alternate cutting to the left and right for four to five strides. Do four to five cuts, then rest for 45 seconds. Repeat this whole sequence three to five times. This is a sport specific exercise that can prepare your knees for a game experience.
Step 5
Do some BOSU squats. A BOSU is a functional training tool that has an inflated dome side and a flat side. To do BOSU squats, place the flat side up. Put your feet on the BOSU in a wide stance and squat down until your thighs are about parallel to the ground. Squat back up and repeat. Working out on the BOSU can strengthen your connective tissue and also improve your balance.
Tips and Warnings
- When you do BOSU squats, stand next to a stationary object to hold on to for balance.
