The majority of people suffer problems in their knees. Ironically, the knee problems lower your performance either in the gym or while doing everyday tasks like walking or jogging. The knees have the smaller range of motion which makes them more susceptible to injuries. There are many causes for knee problems like overusing them and muscle imbalances or mobility issues. As we know exercise may be the best medicine for chronic achy knees. Strengthening the muscles around the knee will make the knee feel better and it is almost guaranteed.
Here are the few knee strengthening exercises and stretches.
Resistance band distraction for ankle mobility
A stiff ankle can cause pain, discomfort and even an injury as ankle’s job is to make your knees and hips work together. The band distractions will improve the mobility of the ankle and the range of motion. This, in turn, will help to alleviate pain in the knee.
1) How to perform exercise
Put one end of a resistance band around the ankle and the other around a stiff object. Put your banded leg in front of the other one like you are going to do a lounge. Move the leg (banded leg) forward up to a position where you feel comfortable. Be sure not to lift your foot on your toes.
2) Wall Quad Stretch
The wall quad stretch makes your knees more strong. This stretch hits the front foot, ankles and knees.
How to perform: Get up against the wall (facing away from the wall) in the bottom. Flip your back foot up against the wall with your toes. Your back knee is the axis point and really determines how much of a stretch you will get during this exercise.
3) Stiff leg deadlift
The majority of people ignore the hamstrings, which could be a reason for knee problems. The stiff leg deadlift targets hamstrings and glutes directly.
How to perform: Start with a stance where your feet are a bit narrower than your shoulders. The toes should be facing forward. Hold a barbell with shoulder width overhand and lift it to the starting position. From this position lower the bar by bending your hips, till the plates touch ground and you feel a full stretch in your hams. Then go back into the starting position.
4) Jump Squat
Extend your arms in front of you. Squat down, pushing your butt back. Raise up and land softly. Maintain the good position and keep the motion controlled while landing. Do 4 sets of 15.
5) Reverse Hip Raise
Lie facedown on a stability ball (or bench). Keeping your legs straight, lift your hips and legs in line with your torso. Squeeze your glutes and pause. Lower to the starting position. Do 3 sets of 15 reps.
Stand tall with feet together. Step right foot forward, bend knees and lower down. Following this keeping right knee stacked over right ankle, left hip stacked over left knee. Push back up to standing and repeat on the opposite side. That’s 1 rep. Do 8 reps.