(GoHealthier.com)
Approximately 25% of adults experience knee pain each year, making it one of the most common musculoskeletal complaints. This number tends to increase with age, mainly due to conditions like osteoarthritis, which affects nearly 14 million adults in the U.S. alone.
Knee pain can stem from various causes beyond arthritis, including injuries, tendonitis, and meniscus tears. Because of its prevalence, knee pain is a frequent reason for doctor visits, especially among people over 50.
Many joint conditions can be improved through proper exercise and recovery. Here’s a knee-strengthening workout that targets the muscles around your knee, helping to improve stability and reduce strain. Always warm up before beginning and consult a professional if you’re new to exercise or have any knee conditions.
1. Straight Leg Raises
• How to: Lie on your back with one leg bent and the other straight. Tighten the thigh muscle of the straight leg and lift it to the height of the opposite knee. Slowly lower.
• Reps: 2-3 sets of 10-15 reps per leg.
2. Wall Sits
• How to: Stand with your back against a wall and slide down as if sitting in a chair. Hold this position with knees at a 90-degree angle.
• Hold Time: Start with 15-30 seconds and build up to a minute.
3. Step-Ups
• How to: Stand in front of a step or low platform. Step up with one foot, bringing the other knee up to a 90-degree angle, then step back down.
• Reps: 2-3 sets of 10 reps per leg.
4. Clamshells
• How to: Lie on your side with knees bent at 45 degrees. Keeping your feet together, raise the top knee without moving your hips. Lower back down.
• Reps: 2-3 sets of 15 reps per side.
5. Glute Bridges
• How to: Lie on your back with knees bent and feet flat on the floor. Lift your hips, squeezing glutes, until your body forms a straight line from knees to shoulders.
• Reps: 2-3 sets of 10-15 reps.
6. Calf Raises
• How to: Stand with feet hip-width apart, then raise up onto the balls of your feet and slowly lower.
• Reps: 2-3 sets of 15 reps.
7. Seated Leg Extensions
• How to: Sit on a chair, lift one leg, and straighten it out, tightening your thigh muscle. Hold briefly, then lower.
• Reps: 2-3 sets of 12 reps per leg.
Tips for Success:
• Focus on form: Especially with knee exercises, good form prevents injuries.
• Progress slowly: Gradually increase sets, reps, or hold time.
• Stretch after: Target the hamstrings, calves, and quads for optimal knee support.
With time and consistency, many knee issues can improve using this workout. If you still suffer from knee pain after months of dedication to this routine, then it is crucial to book another appointment with your doctor.
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