Strong and healthy knees are essential for leading an active lifestyle. Whether you are an athlete or just a fitness enthusiast, you need your knees to be functioning at their best to enjoy your favorite activities. However, knee pain is becoming more common, especially among those over 50 or who lead sedentary lifestyles. Luckily, there are some exercises and physical therapy techniques you can do to help alleviate knee pain and strengthen your knees. In this blog post, we will discuss the top exercises to try for knee health and durability.
Quad sets are an excellent exercise to strengthen your quadriceps muscles, which help support your knees. Sit with your legs straight out in front of you, and then tighten your quads by pushing the back of your knees into the floor. Hold for ten seconds, then release. Repeat ten times, three times a day.
Wall squats are low-impact exercises that strengthen your glutes and quadriceps. Stand with your back against the wall and your feet shoulder-width apart. Slowly lower yourself to a 90-degree angle at the hip, making sure your knees do not go past your toes. Hold for 10 seconds, then stand back up. Repeat 10 times, three times a day.
Tight hamstrings can lead to knee pain or injury. Strengthening your hamstrings can help alleviate some of that pain and prevent future injury. Lie on your stomach with your legs straight out behind you, then bend at the knee bringing your foot to your buttock. Hold for 10 seconds, then release. Repeat 10 times, three times a day.
Step-ups help improve balance, mobility, and strength in your legs, which can help prevent falls and knee pain. Stand in front of a step or stair with your feet together. Step up onto the step and then step back down with the same foot. Repeat ten times on one foot and then switch to the other.
Tai chi is a low-impact exercise that involves slow, gentle movements that can help improve balance, flexibility, and strength. Tai chi can help reduce knee pain and improve knee function.
Your knees are valuable parts of your body that allow you to move, run, and enjoy life to the fullest. By incorporating these exercises and physical therapy techniques into your exercise routine, you can help keep your knees healthy and strong. If you experience knee pain or discomfort, it's important to consult with a physical therapist to determine the cause and the best course of treatment. If you're in Winter Park, be sure to contact B Physical Therapy for an evaluation and personalized treatment plan.