Knee strengthening methods
The knee is the largest joint of the human body, and it is also the link between the two longest bones in the body, the shinbone and the thigh bone. that affect them, and often the effects of knee injuries and problems are not visible, and the ways that help to show these problems, go down or carry weights, and to avoid knee problems, everyone should give this joint special care, to keep it strong.
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| The best way to strengthen the knee |
Food
Among the foods useful for strengthening the bones of joints and knees:
- Foods that are very useful in protecting the knee joint from inflammation, and these foods include olive oil, fish, vegetables, especially avocados, fresh fruits, and flax seeds.
- Foods rich in calcium are very useful in strengthening the bones of the joints, and foods rich in calcium include milk and its derivatives, almonds, and leafy vegetables.
- Eating foods rich in vitamin E, and this vitamin is greatly important in preventing the activity of enzymes that break down the cartilage between the bones of the knee joint, and foods rich in this vitamin include broccoli, spinach, peanuts, kiwi, and mango.
Knee strengthening exercises
stretch the leg
Leg exercise helps strengthen the quadriceps muscles, and is done through the following:
- Sit on a chair in an upright position, with the back flat.
- Extend one leg forward until it is completely straight.
- Make sure that the leg is parallel to the floor, the ankles are bent towards the knee, and the toes are pointing up to reach the ideal position.
- Slowly lower the foot down toward the floor, repeating the movement 8-12 times for each leg.
hip exercise
This exercise is done by bending to the level of the waist, while engaging the buttock muscles and hamstrings in lifting the body up, knowing that this exercise helps to strengthen the muscles to protect the knee joints, through the use of light weights through:
- Stand straight with your feet parallel, about the width of your hips, with your hands on your hips.
- Quietly leaning forward, then stopping at the waist, and then shifting the weight from the feet to the heels.
- Once you reach the point that extends to the hamstrings, and without bending, you must stop, and then return to the top.
- You must make sure that the hamstrings are tight and the muscles of the buttocks are reached, and repeat the exercise from 12-15 times.
squat exercise
The squat exercise is performed by following the following steps:
- Keep the feet on the floor, while standing against the wall, so that the distance between the feet is approximately shoulder width.
- Bend your knees and slowly descend, keeping your back and pelvis flush with the wall.
- Stay for 5-10 seconds in this shape, not bending too much.
- When you feel pressure or discomfort in the knees, you must change the position.
- Repeat the exercise, trying to hold the position for a few seconds or more at a time.
Steps exercise
The steps are exercised through the following:
- Put one foot on a bench, or on an elevated object.
- Rise slightly to the body, making sure that the other toes touch the ground gently, and then stand again.
- Repeat the exercise 10-15 times, switching legs.
ball exercise
This exercise is done through:
- Lie on your back and extend your legs, with your feet on the ball.
- Lift the hips and pull the ball until it is at the level of the hips, and repeat the exercise from 8-to 12 times 3 times a week.