Good knee health is vital to living an active lifestyle. Unfortunately, exercise can weaken the knees, causing conditions that misalign the knee cap or irritate the iliotibial band that crosses the knee. You can avoid knee problems by doing exercises that make your knees stronger. Focus on the muscles that support the knees, the quadriceps and the hamstrings. Remember to stretch your muscles after you strengthen them.
Quadriceps and Leg Lifts
The quadriceps is a group of muscles in the front of your thigh. These muscles stabilize the knee cap and support your knee. Strengthen them by doing straight leg lifts. Lie on the floor on your back, prop yourself up on your arms and bend your left leg so that your heel is closer to your buttocks. Keep your right leg straight out in front of you. Squeeze the thigh muscle and raise your leg off the floor a few inches. Hold it for five seconds, then lower your leg. Do two sets of 10 repetitions.
Quad Wall Squats and Stretches
Continue strengthening your quads with wall squats. Stand with your back against a wall so that your hips and head make contact with the surface. Spread your feet apart and walk them out about 24 inches from the wall. Now slide down the wall to a sitting position; hold the position for five seconds and slide back up the wall. Repeat this 10 to 20 times. To stretch your quads, stand behind a chair with your knees together, grab your right ankle and pull it toward your back. When you a feel a burn, hold the stretch for 30 seconds, then do the same stretch on your left leg.
Hamstrings and Curls
The hamstrings are muscles in the back of the thigh that also support and stabilize the knee. Strengthen them with hamstring curls. Stand behind a chair with your legs close together. Raise your left foot toward your buttocks so that your shin is parallel to the ground. Hold it there for a few seconds, then lower your leg. Repeat the curl on the other leg. Do two sets of 10 repetitions.
Hamstrings Stepups and Stretching
Continue strengthening your hamstrings with stepups. You'll need a six-inch platform for this. Stand behind it and step your right foot onto the platform so that your entire foot is on the surface. Now step up on the platform with your right leg and let your left leg dangle. Return both feet to the ground and repeat the exercise with your left foot, stepping up to the platform. Do two sets of 20 repetitions. To stretch the hamstrings, sit on the floor with your legs straight in front of you. Place your hands on the floor palms down and slide them toward your ankles. When you feel a burn in the back of your thighs, hold the stretch for 30 seconds.
References
- "American Family Physician"; Management of Patellofemoral Pain Syndrome; Dr. Sameer Dixit, et al.; January 2007
- "American Family Physician"; Iliotibial Band Syndrome: A Common Source of Knee Pain; Dr. Razib Khaund, et al.; April 2005
- American Academy of Orthopaedic Surgeons; Knee Exercises; February 2009
- "American Family Physician"; Patellofemoral Pain Syndrome; November 1999
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