According to "Arnheim's Principles of Athletic Training," many sports place extreme stress on the knee and therefore it is one of the most traumatized joints. The stability and strength of the knee is dependent on the ligaments, the joint capsule that surrounds the knee and the muscles that surround the joint. Conditioning the knee involves strengthening the muscles that surround the knee joint. Ankle weights, free weights and machines are used for conditioning. If you've recently suffered an injury to the knee, begin with isometric, or static, exercise and progress to exercises that contract and relax the muscles of the leg.
Straight Leg Raises
Lay on your back with both legs extended. Attach ankle weights or perform the exercise using your body weight. Place your hands at your side for support. Lift your right leg up 45 degrees with the foot flexed, hold for a moment, then lower toward the floor. Don't rest your leg on the floor, though. Perform 12 to 15 repetitions with the right leg then switch and perform the exercise with the other leg. Perform 2 to 3 sets on each leg. This exercise strengthens the hip flexors, muscles at the front of the hips.
Hip Abduction
Lay on your side with your knees bent so that your feet are in line with your back. Lift the top knee away from the bottom knee while keeping the feet in contact with one another. Keep your pelvis and lower back still the entire time. Return to starting position and repeat this movement for 12 to 15 repetitions. Do two to three sets on each leg.
Standing Hip Adduction
Stand erect with the feet hip-distance apart. Stand on your left leg and lift your right foot slightly off the ground. Keep your hips even and square to the floor. Sweep your right leg across and in front of your left leg. Squeeze the inner thigh of your right leg. Release the inner thigh squeeze and return your right leg to starting position. Repeat this exercise for 12 to 15 repetitions on each leg. Perform two to three sets. The standing hip adduction strengthens the inner thigh muscles that support the knee.
Prone Leg Lift
Lie facedown on the floor with your face supported in your hands and your legs extended. Place the tops of your feet on the ground, by pointing your toes. Straighten your right leg and lift it a few inches off the ground with your toes pointed. Lower your right leg to the floor while maintaining a straight knee. Do 12 to 15 repetitions then switch and perform the exercise on the left leg. Perform two to three sets. This exercise strengthens the hamstrings and glutes.
References
- "Arnheim's Principles of Athletic Training, 12th Edition"; William Prentice; 2008
- FitLink: Standing Hip Adduction
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