Many suffer from severe knee pain, which affects movement, walking, and the inability to stand. Some studies have shown that strengthening the muscles of the lower part of the body, such as the quadriceps and hamstrings, is necessary to improve the functions, flexibility and strength of the knee often, if there is Pain in one area of the body, such as the knee, strengthening the areas above and below the pain helps stabilize the focal point and rebuild strength .
And according to what Al cnn Heavy training or movement is not always necessary to build strength. Instead, experts advise focusing on conscious, subtle movements and muscle contractions to engage and stabilize the muscles, tendons, and ligaments around the knee joint to develop a strong support system..
There are some exercises to strengthen the knee muscles in just 5 minutes, which are:
1: Leg lift
This exercise strengthens the quadriceps, the large muscle in the front of the thigh, and stabilizes the knee joint in place through movement..
Stand with your feet hips-wide and place your hands on your hips for balance, then point with the right foot in front of you, keep your legs straight, and press the quadruple.
2: Hamstring flexion
This hammer flexion works the back of the legs, which helps stabilize the back of the knee joint as well as improve movement in the front of the leg. It works on the hamstrings, the opposite quadriceps muscle, which works in lifting the standing leg.
3: wall squat
If you move away from the wall, you will perform squats regularly.However, the wall acts as a support to take a little pressure off the knees, but it still requires the knee joint to perform a functional movement. Standing and sitting requires proper alignment of the hips, knees, and ankles, and this exercise prepares the body to do so..
Stand with your feet shoulder-width apart, step with your feet a few feet from the wall, and bend back against the wall at the top of your back, bend your knees and lower yourself against the wall so that your upper back, center of your back, and lower back on the wall.
4: Lift the heel
The lower legs and ankles must be strong in order to support and strengthen the knee joint. By working the front of the lower legs and the back of the lower leg, the muscles and tendons that extend from the knee joint to the ankle joint are forced to engage and stabilize the movement to keep you from falling.
Stand with your feet hips-wide, hands on your hips. Move your weight forward over your toes and ascend on your tiptoes by moving the calf.
5: Lifts the inner thigh leg
This exercise stabilizes the inner leg and strengthens the middle or inner part of the knee joint. Stand with your feet hips-width, hands on your hips, and face the right foot in front of you. Then cross your right foot over your body to the left, rotate the leg externally, press the quadrant to pull the kneecap up, then lift your leg up one foot and less.
– .
