Exercises are important for your health, but medial knee exercises focus on a specific need. If you are a runner, or play in vigorous sports, these knee exercises will help strengthen your knees. The medial collateral ligament is a common area that is injured while participating in sport and running activities. Focusing on the medial knee while exercising can help prevent these injuries. If you are having any pains or have any medical problems, consult a physician before doing these exercises.
Quad Contractions
Protecting and supporting the knee is important to avoid injuries. According to the National Institute of Arthritis and Musculoskeletal and Skin Diseases, strengthening exercises are needed to obtain that goal. A good medial knee exercise for strengthening is to contract the quads. This is done by sitting on the floor with a towel under your knees and legs straight. Contract your quadriceps muscles to lift your foot off the floor. Hold this position for 10 seconds and then relax for several seconds. Repeat this exercise 10 to 20 times. If pain is experienced, consult a doctor before continuing with exercise.
Leg Extensions
Leg extensions are not only good for strengthening your knees, they also do a good job at stretching the muscles. This is important for prevention of muscle injuries. This exercise can be done with or without weight resistance. It is accomplished by sitting on a bench with enough room for your lower legs to hang freely over the side. Stretch your legs in front of you and then bring them back down. If weights or resistance is used, focus on one leg at a time. Do 3 sets of 10 to 20 repetitions to build good strength. Do not overextend you knees, as you do not want to stretch the tendons or ligaments.
Squats
Squats help build muscle and strengthen the legs as well. Stand with your feet slightly apart and bend your knees to a 45-degree angle while squatting. Push with your feet and return to standing postion. Make sure to keep your back straight so that you do not hurt your back. Weights can be added if you feel this is not to burdensome.
Aerobics
Although aerobic exercise is good for your heart, lungs and circulation, it can also be thought of as great knee maintenance as long as your knees are in good shape to start with. The National Institute of Arthritis and Musculoskeletal and Skin Diseases claims that the weight loss provided by aerobic activities is influential on helping joint inflammation and also lowers the amount of wear and tear on the knee from extra weight. This is directly beneficial to the medial knee ligament and the surroundings.
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