Building Strong Knees
Just being a woman puts you at higher risk for knee injury. Our wider pelvic alters the angle at which the femur (the thighbone) hinges at the patella, making the area a little more fragile than for a man. If you are overweight, have had a previous knee injury or if your thigh muscles and hamstring muscles lack conditioning or flexibility you are even more prone to knee strain.
If you have experienced swelling of the knee area or pain when moving or stretching
you may have strained the muscles or tendons that attach the bones in the knee.
The good news is that you can improve the strength of your knee joints, giving you more power and stamina, which will maximize your mobility in everyday life.
The key is to not overdo it by performing exercises that are too difficult too soon. First, build up the strength in your knee
area and lose the extra weight. Take it slowly and you'll receive the payoff of
strong knees and increased mobility.
Here are some exercises that will enhance flexibility and strength in the knee area.
Flexibility
SIDE LYING QUADRICEP STRETCH (FRONT OF THIGH) Lie on mat on left side. Left arm extended straight out, head resting on left arm. Keep left leg straight. Bend right knee, and reach back with right hand grasping right ankle, pressing heel towards buttocks. Feel mild tension in front of thigh. Hold 15 seconds, repeat on other side. BE CAREFUL NOT TO OVER STRETCH KNEE.
PRONE HANDS (LIGAMENTS OF THE BACK OF KNEE) Lie on bed on your stomach with one knee at the edge of the bed so the lower leg hangs off the bed. Now allow the leg to hang off the bed, feeling a gentle stretch in the back of the knee.
Strength
STANDING BENT OVER LEG CURL (BACK OF LEGS, BUTTOCKS) 2 lb ankle weights on each leg. Stand bending over a chair or table, knees slightly bent. Extend right leg back with foot flexed. Bend right leg at the knee, pulling heel up to buttocks, then extend the leg back down without touching to the floor. 20 each side.
SEATED CHAIR LEG EXTENSION 2 lb ankle weights around each leg. Sit tall and back on a chair holding onto the sides of the chair. Place a rolled up towel under you knees to raise them up. Extend one leg out in front of you with foot flexed (toes pulled in to you), squeeze the thigh muscle, then bend the knee and return to start. 20 each side.
LYING HIP EXTENSION 2 lb ankle weights around each leg. Lie on a mat with one leg bent, heel pressing into the floor. Extend the other leg out straight with foot flexed. Lift extended leg straight up, keeping leg straight and back flat on the floor. Lower leg and tap heel to the floor. 20 each side.
STEP UP Stand tall with shoulders back and chest up. Step right foot up onto 8" step, landing on the heel in the middle of the step. Then tap up onto step with the left foot. Step down with the left foot, then right foot, keeping a moderate pace. 25 times then change sides.
CHAIR SQUATS Sit down on the edge of a chair. Line up your heels right under your knees, with feet shoulder width apart, toes pointing straight ahead, arms raised straight up. Lift yourself up into a standing position by pressing through the heels, while simultaneously pulling down with arms. Sit back down, lifting arms and lowing torso as you sit, tapping buttocks onto the chair. Keep chest up, weight through the heels and knees behind the toes throughout the exercise. 20 times.
If you are just starting on your exercise program or have recently moved up to a more intense workout, it's not uncommon to feel a little "safe soreness", commonly referred to as Delayed Onset Muscle Soreness. This should only last for about 2 or 3 days and should not be debilitating. To treat minor muscle soreness at home, use the following remedy, commonly referred to as RICE:
· R est
· I ce (20 minutes on, 20 minutes off)
· C ompression (wrap the area, but not when you are working out)
· E levation
So how do you know if you need more than a home remedy for your aching knees? Call your Doctor if you have severe pain resulting form a specific injury, swelling that lasts for more then 2 days, if your knee locks, catches or slips or if soreness lasts for more then a week.
Tip:
Our knees are at greatest risk of injury while we are ovulating. Take special
care during that time.
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