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Exercises to strengthen knees are a mandatory practice by any runner who intends to preserve the degree of activity, keep injuries at bay, and improve performance. Repeatedly running puts a lot of pressure on the knees which may result in pain, injury or burnout in case you have weak joints and muscles supporting the knees. Due to this fact, knee strengthening exercises are useful in prevention and treatment.
These are simple but effective knee strengthening exercises that runners of any level can do at the comfort of their homes. It does not need any specialized equipment. Only a mat and a bit of time and will power.
Why These Knee Strengthening Exercises Matter
Most of the population does not know that everyone who walks, climbs up or down stairs, or stands at another place for a long time needs to do exercises to strengthen knees not only athletes or older people.
And we will make a short comparison:
Think of your knee as the hinge in a door. When the screws (muscles and tendons) are loose, the hinge will wear out faster. But with snug and strong screws the hinge will last many years. These knee strengthening exercises keep the proverbial screws tight like a toolkit to keep your knees functioning as they ought.
1. Straight Leg Raises
It is a gentle but, effective method of initiating a knee strengthening program. It targets quadriceps, the large muscle that runs under your knee joint and is situated at the front of the thigh.
How to do it:
- Lying flat on your back having one leg straight and the other one bent.
- Lift your straight leg 12 inches or so, by using your thigh muscles.
- count 5, and slowly relax.
- 10-15 repetitions each leg.
This is a one of the great exercises to strengthen knees that beginners will enjoy because it can be done anywhere including when you are watching your favorite program.
2. Wall Sits
It is a classic at its best. The wall sits target the calves, thighs and glutes, which are relevant in strengthening the knees at home.
How to do it:
- Stand with your back against the wall.
- Bend your knees to 90-degree angle and slip down into a seated position.
- Hold 20 to 30 seconds.
- Rest 3-5 times and repeat.
Now suppose you are sitting on an invisible chair. Exercises to strengthen knees and those that improve your lower body endurance might not be as easy as they sound, yet they are very effective.
3. Step-Ups
Something to celebrate, here: climbing stairs every day gets you half way there! When you ask yourself how to make knees stronger in real life conditions, step-ups are a very good choice as they are not only helpful but also contribute to the real life movement.
How to do it:
- Find a firm platform or a step.
- When stepping up, take one foot up, then the other foot, and then repeat when stepping down.
- per leg: do two to three sets of ten reps.
When this becomes easy, add more dumbbells to complicate this knee strengthening exercise which can be done at home.
4. Clamshells
The target of this exercise with an amusing name are hips and glutes that indirectly support the knees and help them to run in the correct direction.
How to do it:
- The position is to lie on the side with knees on top of each other and bent.
- Lift your upper knee with hips keep still and feet together.
- Do 10 -15 times on each side with slow lowering down.
Do not skip these exercises to strengthen knees as glute strength plays an important role in ensuring that knees do not collapse during running.
5.Hamstring Curls
Now that you have done the front of your thighs, let us do the back of them. Hamstring curls is one of the important exercises to strengthen knees or balance your muscular power.
How to do it:
- With the help of a chair, stand up.
- At what appears to be comfortable distance, lift one foot towards your buttock slowly.
- Pause again three to five seconds and release.
- 10-15 repeats legs.
As you run or sprint, e.g., your knee is cushioned against strains, due to powerfully built hamstrings.
6. Calf Raises
The lower leg is even important! At every step that you take, your calves stabilize your knees by cushioning the trauma.
How to do it:
- Stand with your feet hip-width apart.
- Slowly lift your heels off the floor, hold them there and then lower them.
- Do three sets of 10-15 reps.
It is a quick, silent, and efficient exercise that can be performed at home in case you are contemplating on making your knees stronger. Also, you can do it when you are waiting for your coffee to get ready or clean your teeth!
Can These Exercises Prevent Injuries?
Absolutely. Regular work on the strengthening of the knees will make them more flexible, reduce inflammation, and help correct imbalance. Have faith in the process when you are experiencing difficulties with the initial symptoms of soreness or when you are not sure whether or not knee strengthening exercises are working. It would require some weeks, yet you would start feeling much better, more powerful, and more steady.
Start Your Knee Strengthening Routine Today
Then you are still in doubt on how to do this strengthening of the knees? The answer lies in doing the right movements constantly without shunning them. Just as any other body part, your knees need maintenance regardless of how strong they are. You do not require a gym subscription or a trainer since all these exercises to strengthen knees can be done at home and take 20 to 30 minutes a few times a week. And remember that every small step also helps. You are also investing in your future mobility as well as safeguarding your knees.
Ready to Take the First Step?
Your knees carry you through life whether it is walking to work, running marathons, or running around after kids. These exercises to strengthen knees will help you provide attention to your knees. Do not wait until pain inspires You to do something. Start doing your knee strengthening exercises and you will feel the difference with every step. Future you will be glad you began today!
