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When it comes to the strength of your knees, it is a necessity that you pay attention to how you feel. This is because the knee is one of the sets of the joints in the body that gets injured easily and requires proper treatments and strengthening. For example, when you begin to experience weakness in your knee, it means that your knee is on the verge of getting injured. This injury may take time to happen, and it could also be instant depending on your capacity to manage the weakness.
Causes of Weak Knee
A weakness of the knee comes in different forms, and it can be linked to different causes. Here we are going to briefly discuss some of the causes of the weakness of the knee. Then we go-ahead to talk about the different basic exercises and stretches that we can do to strengthen the knee.
1.Weak Quadriceps
Weak quadriceps is one of the causes of weak knees, which is majorly the Vastus Medialis obliques muscle that runs along the front and side of the leg that is attached to the knee. This particular muscle is very vital for absorbing shock in the knee from running, keeping the knee straight, and other weight-bearing activities. So it is essential to strengthening the quadriceps and Vastus Medialis Oblique muscle in the knee by doing exercises and stretches
2. Calves
Another cause of a weak knee is the weakness of the calves. This is the part in your knee where the calf acts as the bottom supporter of the quads and the glutes. So when there is a weakness in the calf muscle, the shock absorber is removed, which makes the knee take the brunt impact of exercises that comes from weight-bearing. So it is necessary to include strengthening of the calf as you work on your knees.
3.Glutes
The glutes are another area that needs to be put into consideration when it comes to the issues of knee weakness. The glute muscle is major in the abduction of the hip, which helps in shifting the hips inward and outward. So as the movement of the hip is dependent on the glute muscle, so it is possible that the glute can resist it.
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Best Exercises and Stretches for the Knee
You don’t want to experience your hips revolving in the wrong way at the wrong time when you are jogging. This is the experience of weak glutes as we also suffer from this experience because we don’t activate our glutes properly because we sit a lot and stand less. For this reason, we are going to explore the best exercises and stretches that would help to strengthen the knee.
1.Knee Marches
One of the best exercises to be done to strengthen the knee is the knee marches, which is related to straight leg raises, but it is not as strenuous as the straight leg raises. This exercise is focused on strengthening the quad muscles without a downward pressure being placed on the knee.
- So it is done by sitting tall with your feet on the floor using a chair as you hold the edge of the chair and you lift your leg upwards towards your chest (bend the knees and keep it bent).
- It is essential to alternate for 20 to 30 reps as you lower and switch side.
2.Glute Bridges
Glute bridge is an exercise that works on the lower half of the body, and it is an amazing exercise that focuses on the core. When you go ahead to strengthen the core, glutes, hamstring, and quads, you are able to relieve pressure from the knee joint as you improve the stabilization of your knee when you are working out.
- So in order to strengthen your glutes, you need to start by lying on the floor as your leg is bent and your feet in line with your
- Then you employ your glutes by lifting the buttocks towards the sky as you hold for a while and prevent your back from aching.
- Then go lower to the floor and do the exercise for 10 to 15 times.
This would help you do standard bridges with no knee pain or weakness.
3.Clams
Doing clams also helps you give strength to your glutes as it is vital when it comes to taking away excess pressure from the knees. The weakness of the glute muscle can lead to pain and strain when the knee joint and leg muscle carry a heavy load.
- So to do clams, you need to prop up your head as you lie on your
- Then you need to tilt your hips at 45 degrees and your knees at 90 degrees as you rest one of the legs on the top of the other.
- Then you should repeat the process 10 to 15 times.
4. Straight Leg Raises
Straight leg raise is another exercise that can be used to strengthen the knee. This helps you achieve working with your quadriceps without bending your knees. The main reason why you need to strengthen the quadriceps muscle is that it would help you in absorbing shock and as it prevents it from getting to the joint of the knee. This would lessen pain and reduce friction and help strengthen the knee.
It is evident that if you don’t do the necessary things to support and strengthen your knees, it might lead to putting so much strain on the knee, which would eventually lead to pain. This is the reason why it is significant to increase the strength of your lower body as it helps in keeping the body healthy. This can be used to strengthening the knee and improve your flexibility. The essential knee exercise and stretches also help you become a better athlete as it would make you pain-free and would allow you to perform more demanding actions and exercises.
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