The knees are lower-extremity joints that help control weight-bearing movements. Knees that are considered bad are in pain during all maneuvers. Bad knees can limit your degree of movement function. The therapeutic model most effective in treating bad knees is weight training. Strengthening the surrounding muscles creates stability around the knee. This can be achieved using weight training machines, loose weights and your own body weight.
Leg Press
The leg press strengthens the quadriceps, gluteals and hamstrings. These muscles give solid support to the knee joint. Situate the seat apparatus so that your legs are just about right angles. Sit with your hips pressing against where the seat and back pad meet. Your entire spine presses against the back pad. Both feet are flat against the forward square pad. Press the square pad away from your body, mostly through the heels. Cease the resisted phase of the motion once your legs are just shy of a straight position. Bend your knees to control the resistance back toward you. Pause momentarily once the legs are about at a right angle. Prevent excessive lateral knee movement during both phases. A constant abdominal contraction keeps your lower spine stabilized.
Standing Unilateral Hip Abduction
Standing hip abduction engages the post gluteus medius, or the side of the buttocks. The post gluteus medius is integral in body-weight transfer. Performing this exercise while standing challenges lower-limb stability and balance, which supports the knee. Wrap a weight cuff around both of your ankles. A weight cuff about 2 to 5 pounds is suitable for most people. Stand within inches of a flat, stable wall. Place both of your hands flat on the wall. Your left leg is completely straight with your toe nearly touching the wall. Your right leg is also straight with your right toe even with the left heel. Your right foot lifts up sideways so the right leg is off the floor. Move your straight right leg laterally away from the body. Hold for a second once you maximize your lateral leg movement. Gradually bring your right leg back to its starting position. Switch legs once a designated number of repetitions is attained. Prevent any shifting of the hips in any part of the movement.
Seated Leg Curl
A leg curl machine isolates the hamstring muscle. The hamstrings provide posterior muscular support to the knee. Sit with your spinal column and hips pressing against the back pad. Your legs are completely straight, horizontal to the floor. Both of your toes are pointed up with the roller pad positioned up above the heel. Push the machine roller pad down and back toward the seat pad. Bring the roller pad toward the seat by bending your knees. A full range of motion is determined by how much your knees flex. Slowly allow the roller pad forward and upward until the legs are fully straight. Keep your abdominals contracted throughout the movement.
Seated Hip Adduction
Hip adduction builds up the adductors, or inner thighs. Strong inner adductors act as a brace to the inside of the knee. Sit with your hips down and spine in full contact with the reclined back pad. Place each leg in their own attachment. The left and right leg attachments are separated to a tolerable stretch. Guide the inside of your knees through the pads. This brings your legs together until they touch at your midline. Separate the leg attachments in a controlled but fluid fashion. Pause once you reach your original position. Too much ankle pressure will minimize the inner adductor contraction.
References
- "Resistance Training Instruction"; Everret Aeberg; 2006
- "Say Goodbye to Knee Pain"; Marian Betancourt, Jo Hannifin; 2007
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