Whether your exercise routine consists of running a marathon or weekend gardening, strong healthy knees are fundamental for maintaining your active lifestyle. According to the American Academy of Orthopaedic Surgeons, in the last decade, knee problems have been the most common reason for visiting an orthopedic surgeon. Because of the complexity of the joint, the knee is particularly vulnerable to injury. For optimum health and joint stability, incorporate a combination of strength and flexibility exercises focusing mainly on the quadriceps and hamstrings.
Quadriceps Strength and Stretch
The AAOS recommends that you warm up with a low impact activity like walking or cycling before you perform strength exercises. To strengthen the quadriceps, the muscles in the front of your thighs, position yourself on your back on a mat or soft surface. Bend one knee placing your foot flat on the floor. Straighten the other leg and slowly lift it about 1 foot off the floor. Squeeze your thigh muscle throughout the range of motion. Pause for three to five seconds and slowly lower your leg to the floor. Perform 10 to 15 repetitions and switch legs.
According to MayoClinic.com, the best way to stretch your quadriceps muscle is to stand near a wall for support. Grasp your ankle in one hand and gently pull your heel towards your hip until you feel a comfortable stretch. Keep your knees close together and your stomach muscles tight. Hold the stretch for about 30 seconds. Repeat with the other leg.
Hamstrings Strength and Stretch
Hamstring curls tone and strengthen the muscles in the back of your thighs. You can perform this exercise standing or lying on your stomach, with or without ankle weights. Stand with one hand resting on the back of a chair. Stand with your weight on one leg. Lift the opposite foot and bring your heel towards your buttocks no higher than a 90-degree angle bend of your knee. Pause for a few seconds and return the foot to the floor. Remember to keep your knees close together and your standing knee in a soft position, not locked. Perform 10 to 15 repetitions and repeat on the other leg.
To stretch your hamstrings, lie on your back on the floor near a wall corner or door frame. Raise one leg and rest your heel against the wall with your other leg extended straight on the floor. Hold the stretch for at least 30 seconds. To increase the stretch, move your body closer to the wall.
Sports Conditioning Moves
These athletic movements are a sample of exercises recommended by the American Council on Exercise to reduce the risk of knee injury while performing sports activities. Stand on one foot and hop over an imaginary line to the other foot. Hop back and forth for several seconds being careful to land with a soft knee joint lined up in the direction of the middle toe. Two-legged jumping is also an effective conditioning exercise. Shift your weight to the balls of your feet. Jump with both feet, side to side over an imaginary straight line.
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