It doesn’t matter if you are 20, 40, or 60, knee exercises are very important. Many people suffer from knee problems due to injuries or due to the typical degeneration associated with age. It may seem like a simple joint, but the knee, according to traumatologists, is one of the most complexes.
The knees have the task of supporting the whole body’s weight when we are standing and allow us to flex and extend the legs. This is why it is important to carry out knee exercises that suit the circumstances.
I am a fascinating and complex set of bones, muscles, ligaments, and fibrocartilaginous discs that, at the slightest problem, stroke or inflammation, cause immediate pain, limiting much of our daily activity.
What can we do? Can we go dancing, or will we have to take a sedative first to do what we would like? We answer these questions in the following article.
Physical activities suitable for people suffering from knee pain
Sports medicine experts tell us that knee problems are usually associated with our lifestyle habits, various diseases such as arthritis or osteoporosis, a sedentary lifestyle, and sometimes even sex.
For example, women often suffer from classic bone loss, so joints such as the knees are particularly affected over time.
The knees are “precision machines” that feel the weight of the years and must be taken care of every day. How? By following adequate nutrition and moderate exercise, take care of their movements without forcing them.
Which sports are most beneficial for a person suffering from knee pain?
Swimming, especially the back one.
The elliptical bike (always in moderation. It is also important to emphasize that cycling is not indicated in this case, even if the sports doctors say that this activity could also be practiced, as long as the saddle is raised enough to do not overload and knees).
Is it good to go for a run or walk if your knees hurt? In these cases, specialists tell us: “you don’t have to run to stay in shape. It’s best to be in good shape before deciding to go for a run or go for a long walk.
That is to say, if your knees hurt, do not make unnecessary efforts, which will further accentuate the pain, injury, or problem you have in your knees.
If you are one of those people used to go out for walking every day, don’t get too tired and don’t walk too fast.
You should always maintain a smooth ride and walk-in unobstructed terrain so that you can rest your feet correctly and align your knees and hips.
It is best to avoid walking in the countryside, in parks, or in urban places where the sidewalk has unevenness or obstacles that can make it difficult for the knees to balance. It is always best to walk on a treadmill, at low speed, to feel safer.
Simple knee exercises to do at home
You have to think of your knees as springs, joints that need harmonic, delicate, and precise movements, without making sudden efforts.
If you are not careful, those springs will lose control, and pain will appear. To strengthen your knees, you can practice some simple exercises to help you continue to have adequate mobility. Do you want to know what they are? Take note!
Squat against the wall
Exercise for the knees
Get back to the wall and place a ball right in the “hole” of your back.
Put your hands behind your neck.
Get on your toes and stay in this position for 10 seconds. Rest for a moment and repeat the exercise 5 more times.
Now, in the same position, with your back against the wall, bend over until your legs form a 90º angle. Then, go up. Repeat the exercise 5 times. Simple!
Find out: Strengthen your knees with five exercises.
exercises for the knees
These knee exercises are very simple. You will need to stand up and then spread one leg out to lunge forward. When you bend the leg forward, you will have to bend the knee, accompanying it with the pelvis, so that the movement is light and harmonious and does not cause you pain.
Then change the leg and repeat the exercise 5 times.
Lift a weight
In sporting goods stores, you will find different weights that you can tie around your ankles. The purpose? Making your knee joints stronger, as well as more flexible.
For this, all you have to do is sit on a chair, stop the weight on one ankle and lift it little by little. Do this for 5 minutes and then switch legs.
It would be good to dedicate between 40 minutes and an hour each day to these simple knee exercises that you can easily do at home.
The important thing is to avoid a sedentary lifestyle because this causes the knees to lose their flexibility, and the joints become increasingly weak.