Your knees have to bear most of your body weight during upright activities, and flex and extend properly to facilitate walking and running. Additionally, if you play contact sports, your knees must be strong enough to withstand blows from any direction. Perform strengthening exercises for your knees two to three times per week to help them function properly and prevent injuries.
Knee Knockers
If you play contact sports such as football or rugby, at some point you will likely get struck on the outside of the knee with your foot planted on the ground, causing your knee to buckle inward. This stresses the structures on the inside of your knee. To train your body to counteract this force and protect your knee from injury, perform knee knockers to strengthen the muscles on your inner thighs that cross your knee joints. Stand upright with your feet about shoulder-width apart. Bring your knees together while keeping your feet planted on the floor. Hold for 10 seconds and then relax. Repeat the exercise three to five times.
Leg Curls
The hamstring muscles span the back of your thighs and cross the knee joints, attaching to the bones in your lower legs. They are responsible for flexing your knees. The calf muscles on your lower legs assist with this motion. To strengthen these muscles, perform leg curls on a machine. This will help stabilize your knee joints and prevent injuries from forceful blows to the front of your knees. Lie on your belly on the pad of the machine with your lower legs extended off the edge. Place your heels under the foot bar, which is attached to a stack of weights with a cord strung through a pulley. Flex your knees as much as possible to lift the bar. Slowly lower it back down and repeat. Perform three sets of eight to 12 reps.
Squats
The quadriceps muscles are located on the front of your thighs and function to extend your knee joints. This motion is extremely important for athletes who have to jump or sprint during practices and games. Squats are one of the most popular exercises for the quadriceps. Stand in front of a bench or chair that comes up to the back of your knees. Flex your hips and knees to lower you body until your buttocks gently touch the seat, and then stand back up. Keep your spine straight throughout the exercise to prevent lower back injuries. Hold dumbbells at your sides for extra resistance if desired. If you want to use a lot of weight, hold a barbell on your upper back and shoulders, and perform the exercise inside a squat rack with safety bars to catch the barbell if you lose your balance. Perform three sets of six to 12 reps.
References
- "Basic Biomechanics (Fifth Edition)"; Susan J. Hall; 2007
- "Essentials of Strength Training and Conditioning (Second Edition)"; Thomas R. Baechle and Roger W. Earle; 2000
- American Council on Exercise: Barbell High Back Squat
Member Comments