Keeping the muscles strong that support your knee reduces the likelihood of injury and pain. You first need to know the muscles and what activities can keep them strong and flexible. The main muscles that connect to and support the knee are the thigh muscles. Other leg muscles in lower legs and hips support knee stabilization, as well.
Quadriceps
The quadriceps consist of four parts, which account for the "quad" portion of the name. The four muscles that make up the quadriceps muscle group include the rectus femoris, vastus lateralis, vastus intermedius and vastus medialis. These are the muscles on the front of the thigh. They extend the knee and flex the hip. Exercises such as leg extensions and straight-leg lifts work the quads. The quadriceps stretch, where you bring the bottom of your foot toward your buttocks while standing, will keep this muscle group flexible.
Hamstrings
The hamstrings run along the back of your thighs. The muscles of the hamstrings include the biceps femoris, semitendinosus and semimembranosus. Some people will distinguish between the long and short heads of the biceps femoris. The hamstrings flex the knee as well as internally and externally rotate the joint. They also contribute to hip extension. Exercises such as standing hamstring curls and leg curls on a weight machine strengthen the hamstrings. You can stretch the hamstrings with the popular hamstring stretch where you sit on the floor with both legs straight in front of you and reach for your toes.
Adductors
The adductors are the muscles of the inner thighs. These include the adductor brevis, adductor longus and adductor magnus. These muscles bring the hips and legs sideways toward the center of your body. You can use an adductor machine to strengthen these muscles and stretch them with a groin stretcher machine. The adductors do not actually connect to the knees or move them, but strong adductors support the knees by keeping the hip joints stable. If the hips are weak or out of alignment, more pressure is placed on the knees.
Abductors
The abductors are the muscles of the outer thighs and hip. The gluteus medius and gluteus minimus are hip abductors. The hip abductors' main job is to move the hips and legs sideways away from the center of the body. These are small muscles in the buttocks and do not connect anywhere near the knee, but are important for balance and movement. You can use an abductor machine or do side-lying leg lifts to strengthen these muscles to support healthy knees.
Calves
There are two muscles in the lower leg that make up the calves. These include the soleus and gastrocnemius. The gastrocnemius assists in knee flexion. Both muscles work to plantarflex the ankle, which means to point your foot. Calf raises and seated calf raises work these muscles. You can stretch the calves with common calf stretches. Strong ankles help support the knees.
Member Comments