They support a good amount of weight, they give us the necessary balance and allow us to move. That is why it is very important to have healthy strong knees.
In the following article, we will give you some tips and exercises to keep them healthy and vital longer.
Strong knees, full life
Did you know that the knee is the largest joint in the body? It is formed by the patella, the upper end of the tibia and the lower part of the femur.
These bones are linked together by cartilage (including the meniscus, responsible for cushioning movements) and ligaments.
The knees are very susceptible to injuries. This does not require being an elite athlete or exercising vigorously.
It is very important to strengthen them in particular, but also nearby muscles, such as the hamstrings and quadriceps, to avoid pain and problems.
Some tips for strong knees:
1. Pay attention to your body weight
Obesity and overweight are two very damaging conditions for your knees.
- If you have 20% more than normal weight for your height and physical build, you increase the risk of arthrosis in that joint by up to 10 times.
- When we jump or descend a ladder our weight is multiplied by 4. All that impact is received by the knees.
2. Go to the doctor
If your joint hurts for a few days and you have already taken non-prescribed anti-inflammatories but you do not get any improvement, you should go to the orthopedic surgeon.
- The professional will be responsible for analyzing the situation, perform the tests that you consider necessary and recommend the appropriate treatment.
- It can indicate from medicines to kinesiology sessions, going through more complex techniques such as, for example, arthroscopy or another surgical procedure.
3. Pay attention to the jumps
While it is good to jump rope or any exercise that requires jumping, it is very important to learn how to perform them correctly.
- A bad fall can not only cause injuries to the feet but also in the knees.
- It is always good to “land” with your legs semi-flexed to match the weight of your body a bit.
4. Change your diet
The feeding is very important to have strong and healthy knees.
- Do not hesitate to incorporate foods with anti-inflammatory properties such as, for example, avocado, fish (especially salmon or mackerel), olive oil and nuts.
- Make sure you also provide the body with all the vitamin E it needs to strengthen the joints.
- To do this you must add daily foods such as kiwi, mango, peanuts, broccoli, and spinach.
Do not forget calcium to avoid osteoporosis and weakening bones. Not only dairy products contain it but also green leafy vegetables (for example, chard) and almonds.
If your knee hurts due to some effort or activity that you have performed, we recommend that you do not overload it.
Try to stay home for a few days, to walk as little as possible and not to exercise for a week.
Many times the inflammation becomes chronic for not having treated it in time or allowed it to heal completely.
Exercises to have strong knees
It is very important to strengthen the entire lower area so that our knees are well cared for and not vulnerable to injury.
The quadriceps, for example, is the largest muscle of the leg and, if not in condition, can lead to different joint pathologies.
Be very careful with sports injuries or those that occur with everyday activities, such as climbing a ladder, carrying the shopping bag or walking the dog. If you practice a sport recreationally, take it seriously and do not forget to warm up the muscles before starting and stretch when finished.
Other questions that you should keep in mind are:
- Use of adequate footwear
- Stop when you feel fatigue
- Choose suitable surfaces to exercise
- Do not make sudden rotations of feet or legs
Some exercises to have strong knees are:
- Sit in a chair with your back straight.
- Slide your right foot towards the bottom of the seat as far as you can. The thigh should remain firm throughout the exercise.
- Hold the position for 10 seconds and return to the initial position.
- Repeat with the left foot.
2. Lower pushups
- Lie on your back on the mat and bend your knees to the chest (or as close as possible).
- Take the legs with your hands and hold for 15 seconds.
- Another option is to raise one leg and the other leave it resting on the ground (stretched or flexed).
3. Sitting kicks
- Sit completely supporting your back on the back of the chair. The feet fixed on the ground.
- Lift the right leg and stretch it until it is parallel to the ground. Hold the posture for 10 seconds and descend slowly.
- Do it again with the other leg.
You probably know this exercise but do not know that it can be very useful to have strong knees, in addition to toning the buttocks.
- Stand up and spread your legs to a shoulder width. The back always right.
- Flex your legs slowly and lower your torso. Lower as much as you can and hold the position for 10 seconds.
- Do 10 repetitions.
Another well-known exercise in the gym that can serve you if you want to have strong knees.
- Stand with your legs together and your hands on the side of your body.
- Take a big step forward with the right leg and flex the left knee so that the torso descends.
- After 5 seconds, return to the initial position and do it with the other leg.