Five easy exercises to avoid knee pain

Tuesday, April 24, 2018

Knees are often suffers the highest impact areas of the human body when performing sports. Not only that, knee surgeries are also some of the most complicated to perform. So, you want to make sure that your knee is completely prepared for whatever sport or strenuous activity you go to.


There are many exercises and ways that will enable you to strengthen your knee. But, be careful: do not overdo these exercises since you will be risking injuring your knee - and other areas of your body for that matter - even before you practice any sport. Don't take this lightly; I've seen it far too many people who tried so hard to prevent a knee injury, that they have actually created it.

Most of these exercises will be focused on hamstrings and quadriceps. These are the main muscles in your body that will prevent injuries from happening. You must not forget other muscles and areas of your body like calf muscles and hip abductors. Miss one of them and you might lose balance and support that will cause some serious injury to your knee.

Static Inner Quadriceps Contraction

In this exercise you need to tighten the muscle at the front of your thigh also known as quadriceps by pushing your knee down into a folded towel. No you can place your fingers on your inner quadriceps (VMO – vastus medialis obliquus) to feel the muscle stiffen during contraction. Hold for 5 to 10 seconds and repeat 10 times as hard as possible hurt free.

Quadriceps Over Fulcrum

Here you are going to once again use a towel, this time rolled up into a tube and under one knee while you lie flat on your back. Now the idea is to straighten the knee as much as possible very slowly until your leg is point out straight. Lower and repeat.

Static Hamstring Contraction

Start this exercise in sitting with your knee bent to approximately 45 degrees. Press your heel into the ground tightening the back of your thigh that is; hamstrings. Hold for 5 to 10 seconds and repeat 10 times as hard as possible hurt free.

Knee Strengthening Exercises at the Gym

Leg Press

Doing leg presses is also another great exercise to help you improve the muscles on your lower legs. This exercise routine specifically targets the quadriceps, hamstrings, gluteus and partially the calves. Lie on leg press machine with buttocks supported on seat and back pressed against the back rest pad. Place feet flat on the platform, shoulder width apart. Angle toes slightly outwards. Grip handles and unlock weight in readiness for performance of the leg press.

Incline Leg Press

Sit down on a leg press machine and place your legs on the platform directly in front of you at shoulder width. Lower the safety bars holding the weighted platform and press the platform all the way up until your legs are fully extended in front of you bot do NOT lock your knees. Your torso and legs should be at a 90degree angle to each other. This is the start position.

Inhaling, slowly lower the platform until your upper and lower legs form a 90-degree angle. Pause for a count of one. Return to the starting position by pushing through the heels of your feet, engaging your quadriceps. Exhale as you do so.

Smith Machine Squats

Start off setting up the height of the barbell up to shoulder height and placing your feet slightly wider than shoulder-width apart keeping your knees and toes pointed outward. Slowly descend towards the ground by bending at the knees and hips in a squatting motion. Continue to lower yourself as far as you can without letting your body shift and hold for a count in the downward position. Return back upright into the starting position and repeat for as many reps and sets as desired.

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