The knees They are one of the most demanding joints in the human body, since they support a large part of the body weight, are involved in everyday activities such as walking or climbing stairs and are essential for practicing sports. However, they are also among the structures most vulnerable to injuries and pathologies derived from wear, overload or poor physical condition.
The clinic’s training and rehabilitation specialists Medical Exercise agree that strengthen muscles surrounding the joint is one of the best strategies to protect your knees and reduce the risk of problems such as patellar chondropathy, a common condition that causes pain in the front of the knee.
Experts collect eight recommended exercises to improve the stability, strength and resistance of this important joint. All of them can be done at home and are easily doable in the daily routine.
This exercise stands out for its simplicity and effectiveness. It consists of raising one foot to a step or low platform, leaving the heel near the edge, while the other leg remains suspended. Subsequently, it is descended in a controlled manner until the heel is below the level of the surface.
The movement strengthens the thigh muscles and improves knee control. It is recommended to perform 10 repetitions with each leg.
Isometric squats are a great option for those looking to gain strength without making sudden movements. The exercise is performed by resting your back against a wall and descending until your knees form an approximate 90-degree angle.
Maintain this position for 30 seconds It intensely activates the quadriceps and promotes joint stability. The ideal is to complete five series.
Balance work is essential for prevent injuries. In this exercise, the person must support all their weight on one leg, preferably barefoot and with the heel slightly elevated.
In addition to strengthening stabilizing muscles, it helps improve proprioception, that is, the body’s ability to recognize the position of its joints. It is advisable to repeat the exercise five times with each leg.
Lateral jumps add dynamism to training. They consist of jumping from one side to the other of a platform with both feet at the same time, keeping the back straight and controlling the reception of the jump.
This exercise improves coordinationthe power and reaction capacity of the joint. A set of 15 repetitions is usually enough to obtain benefits.
Lying on your side and with your legs straight, raise your upper leg to approximately shoulder height and then slowly return to the starting position.
This movement strengthens the hip abductor musclesessential to maintain correct knee alignment during walking and physical activity. 10 repetitions per side are recommended.
The leg raise can be performed lying on your back or suspended from a bar. The objective is raise both legs in a controlled manner until forming an angle of between 70 and 80 degrees.
Although it is usually associated with abdominal workthis exercise also contributes to strengthening the muscles that participate in the stability of the pelvis and lower extremities.
Discover how to strengthen your lower body with this gym routine. We show you the correct technique for the Smith machine squat, machine quads and femoral curls to work all the muscles in your legs.
Considered one of the most complete exercises in strength training, the deadlift activates numerous muscle groupsincluding those that protect the knees.
To execute it correctly, use dumbbells or a bar with moderate weight, always keeping your back straight and your knees slightly bent. Technique is essential to avoid injuries and take advantage of all its benefits.
The climbs combine cardiovascular work and muscle strengthening. From a position similar to a push-up, quickly alternate raising your knees toward your chest.
This exercise improves endurancecoordination and functional capacity of the legs. A series of 20 seconds may be enough for beginners.
