7 exercises to strengthen your knees and manage osteoarthritis

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Updated on: 26 July 2022, 10:32 am IST
If you're suffering from certain issues with your knee, try these 7 knee strengthening exercises in order to prevent osteoarthritis.
Aayushi Gupta STAYING FIT
These exercises can relieve some pain episodes. Image courtesy: Shutterstock
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Do you find that climbing stairs or taking a long walk cause you pain or discomfort? If so, your knees may be problematic. The knee is a crucial joint that aids you in carrying out several responsibilities. That’s why knee strengthening exercises should be a part of your daily routine.
If the knee discomfort is not treated, it can worsen over time and have repercussions on the joints. However, a few knee strengthening exercises can also aid in the prevention of such diseases.
Fitness expert Robin Behl, one of the three forces behind The Tribe, shares a few exercises that can help you strengthen your knee to manage osteoarthritis pain and other knee or joint issues.
Benefits of exercise for knees
Stiffness is frequently a cause of knee pain. Inactivity can make the discomfort worse and make it more difficult to carry out regular tasks. Exercise, on the other hand, aids in the strengthening of all the knee-supporting muscles, preventing knee pain. Your range of motion and flexibility can both be enhanced through exercise. Remember, stronger muscles result in less impact and strain on your knee, which makes it easier for your knee joints to move.
Here are 7 exercises to strengthen the knees:
1. Backward walking
Behl says, “Depending on how bad the knees are, you can do it resisted or unresisted. You should probably take a sled or load some weights on a sled and pull it walking backward toe first.” Reverse walking can be used for rehabilitation if you have knee pain or have been injured, according to a study that was published in the journal BMC Musculoskeletal Disorders. This is because it has a very minimal impact on your knee.
Reverse walking is your thing for your knee health. Image courtesy: Shutterstock
2. Tibialis raises or Toe raises
Toe raises or toe lifts can strengthen your feet and improve your balance. To perform this exercise, stand with your feet, keep your back straight, and look forward. Lift your toes off the ground. Hold it for 2 seconds. Do not forget to breathe. Now lower your toes. Repeat six times and do three sets a day. “This is another one to strengthen the knees as if you have a strong tibia,” says Behl. Tibia protects the knee, and they are decelerating muscles, so it will definitely help.
3. The Patrick step
The Patrick step is one of the exercises that strengthen your VMO. The VMOs are the first four quadriceps muscles that contract when your knee is under load or pressure. Behl says, “This is the one where you are working a single leg where you work your knees over your toes.” This knee extensor will definitely strengthen your knees and help you regain balance.
4. Lateral squat walks
This is the perfect lower body exercise that will help strengthen the adductors, which in turn will strengthen the About Us https://bit.ly/3GUPFOa
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