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Many suffer from severe knee pain, which affects movement, walking and the inability to stand. Studies have shown that strengthening lower body muscles, such as quadriceps and hamstrings, is needed to improve knee function, flexibility, and strength often, if any. Pain in an area of the body, such as the knee, strengthening the areas above and below the pain helps stabilize the focal point and rebuild strength .
And according to what Al cnn Heavy training or movement isn’t always necessary to build strength. Instead, experts recommend focusing on conscious, subtle movements and muscle contractions to engage and stabilize the muscles, tendons, and ligaments around the knee joint to develop a strong support system..
There are some exercises to strengthen the knee muscles in just 5 minutes, which are:
1: leg lifting
This exercise strengthens the quadriceps, the large muscle in the front of the thigh, and stabilizes the knee joint in place through movement..
Stand with your feet wide apart and put your hands on your hips for balance, then point your right foot in front of you, keep your legs straight and press quadruple.
2: flexion of the hamstrings
This hammer flex acts on the back of the legs, which helps stabilize the back of the knee joint and improves movement in the front of the leg. It works on the hamstrings, the opposite quadriceps muscle, which works in lifting the standing leg.
3: wall squat
If you move away from the wall, you will perform squats regularly.However, the wall acts as a support to take some pressure off the knees, but still requires the knee joint to perform a functional movement. Standing and sitting requires proper alignment of the hips, knees and ankles, and this exercise prepares the body to do so..
Stand with your feet shoulder-width apart, step with your feet a few feet from the wall and lean back against the wall in your upper back, bend your knees and lower yourself against the wall so that your upper back of the back, the middle of the back and the lower back on the wall.
4: raise the heel
The lower legs and ankles must be strong to support and strengthen the knee joint. By working the front of the lower legs and the back of the lower leg, the muscles and tendons that extend from the knee joint to the ankle joint are forced to engage and stabilize the movement to keep you from falling.
Stand with your hips wide, hands on your hips. Shift your weight forward over your toes and tiptoe by moving your calf.
5: raise the inside of the thigh
This exercise stabilizes the inside of the leg and strengthens the middle or inner part of the knee joint. Stand with your feet hip-width apart, hands on your hips and face your right foot in front of you. Then cross the right foot over the body to the left, rotate the leg outward, press the quadrant to lift the patella, then lift the leg one foot and less.
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