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The knees are one of the joints most important of the body. They support body weight, absorb impacts and allow essential movements. However, they are also a area prone to discomfort or injury. Therefore, it is essential to learn to strengthen knees through a routine of preventive exercises.
It is not necessary to wait to feel discomfort to take care of them. With small daily gestures and simple exercises you can improve your stability, resistance and mobility. In this way, you reduce the risk of injury and you also foresee the Knee pain in daily or sports activities.
Why should you strengthen knees?
The knees work as a hinge between femur and warm. Its correct functioning depends on the state of the muscles that surround them: quadriceps, hamstrings, buttocks and calves.
When these muscles are weak or unbalanced, joints They absorb more load than necessary. This can lead to instability, inflammation or Knee pain. In the long term, the problem can be aggravated with injuries such as tendonitis, sprains or cartilage wear.
Working the muscles with constancy helps to distribute the weight better, maintain alignment and protect the joint.
Benefits of preventive exercises for knees
- They improve joint stability.
- They strengthen muscles that provide knee support.
- Increase flexibility and movement range.
- Reduce the risk of sports injuries or repetitive use.
- Decrease the appearance of Knee pain After efforts.
No matter your age or physical condition level. Including low impact exercises can help you have stronger and more safe knees.
Key exercises to strengthen knees
Seat with support
Read on a wall and make a squat with your back straight. Low until the knees form an angle of 90 degrees. Keep the 10 seconds position and go up slowly.
Make 3 series of 10 repetitions.
This active quadriceps and buttocks, fundamental to protect the knee.
Heel elevation
Stop with feet separated at shoulders. Raise the heels and keep the balance for a few seconds. Low with control.
Make 3 series of 12 repetitions.
Strengthens calves, improves stability and takes care of the impact on joints.
Straight leg elevation
Lie down mouth, with one stretched leg and the other flexed. Raise the straight leg to form an angle of 45 degrees. Hold two seconds and go down.
Make 3 series of 10 leg repetitions.
It is ideal to work the quadriceps without forcing the knee.
Ischiotibial stretching
Sit on the floor with one leg stretched and the other bent inward. Gently incline to the extended leg without forcing.
Keep the position 30 seconds and change legs.
Stretch the posterior muscles of the thigh releases tension from joints.
Controlled Step-Up
Place yourself in front of a step or low box. Go up a foot and then the other, going down the same way. Keep control of the movement.
Make 3 series of 8 leg repetitions.
This exercise simulates a daily gesture and strengthens functionally.
Tips to avoid knee pain during exercises
Always work slowly and controlled. Fast or rebound movements can damage tissues.
Take care of the alignment
Make sure the knees do not exceed the fingers of the foot in exercises such as squats. Keep a correct posture.
No overloads
Start with your own body weight. Only when you dominate the movement, add resistance progressively.
Listen to your body
If you feel discomfort or Knee painstop the exercise and consult a specialist before continuing.
How often do these preventive exercises?
You can integrate this routine two to three times a week. It is not necessary to spend much time, with 20 minutes it is enough.
If you combine these exercises with joint mobility, heating and stretching, you will get better results. Constancy is key to maintaining the health of joints.
Complementary activities that help strengthen knees
In addition to localized exercises, there are practices that contribute in a general way:
- Soft or slope walks.
- Swimming or Aquagym, due to its low impact.
- Cycling with moderate resistance.
- Yoga or Pilates, focused on alignment and mobility.
These disciplines favor muscle function and joint care without generating impact.
Include preventive exercises for strengthen knees It is an investment in health and well -being. Do not wait to have discomfort to act. Dedicate a few minutes a week can help you protect your jointsmove more freedom and prevent the dreaded Knee pain.
Taking this area of the body will allow you to remain active for longer and enjoy your training without interruptions. Start today, with simple movements, and feel how your quality of life improves.
