Can I Build Strength in My Knee?
Strengthen and Stretch quads and hamstrings for healthy knees.
A few of our members suffer from knee injuries but they continue to work hard to strengthen their bodies. One member asked for specific knee strengthening exercises so we narrowed it down to a few recommended by the medical profession.
Strengthening the muscle is key. Weak or fatigued muscles cannot adequately support the knee joint or absorb shock before it gets to the knee and the extra stress placed upon the knee can cause injury to the structures of the knee. Strengthening exercises can make the muscles tight, so follow strength exercises with stretching exercises.
Stretch the muscle that supports the knee with knee exercises. The muscles that control the movement and stability of the knees are the quadriceps and hamstrings. The QUADRACEPS control the straightening of the knees and movement of the kneecap. The HAMSTRINGS are muscles that make up the back of the thigh, and attach to the back of the shinbone, just below the knee. The hamstrings are used to bend the knee and are also needed when you are pushing against something. Flexible muscles are not as easily injured as tight muscles. Tightness of muscles connected to the knee can also pull the knee out of alignment.
When doing stretching knee exercises, be careful to go slowly and not to overstretch. You do not want to tear a muscle. Here is a common one,
Ilitotibial Band Stretch
(Iliotibial band syndrome (ITBS or ITBFS, for iliotibial band friction syndrome) is a common injury to the thigh, generally associated with running, cycling, …) Wikepidia
1) Stand upright
2) Cross the injured leg behind the opposite leg
3) Lean to the non injured side until a stretch is felt across the outside of your thigh region
4) Hold for 30 seconds
5) Repeat five times
Stretching exercises may be done daily but every second day or 3 times per week is enough. The stretch should generally be held for a total of about 60 to 90 seconds.
WARM UP before stretching with 5-10 minutes of low-impact aerobics (e.g. walking, stationary bike). Warmed up muscles are more responsive to stretches and less likely to tear. Further, stretches should be performed without any bouncing and in a slow & controlled fashion.
Leg Lifts
Beginners can do this knee exercise by sitting on the floor, or on a firm bed.
Place a pillow under your right knee.
1) Lift your right foot a few inches, and feel the back of your knee push into the pillow.
2) Hold for 10 seconds, then rest your leg.
Repeat this exercise until you feel a slight burning in the front of your leg. This knee exercise strengthens your quad muscle, which will help to support your kneecap and knee joint.
Repeat with the left leg, first placing the pillow under your left leg.
Quad- Wall Slide
Be sure to walk around a bit and do some gentle stretching before you begin this knee exercise.
While doing this knee exercise, wear sturdy shoes that provide good support for your feet. Make sure you are standing on carpet or a non-slippery surface.
1) Stand with your back against a wall, and your feet straight in front of you.
2) Slide down, keeping your back against the wall, until you are in a slight sitting position. Slide down only as far as you feel comfortable; when you get stronger you will be able to slide into more of a sitting position.
3) For the first few times you do this knee exercise, hold the sitting position for a few seconds, then slide back up. As your quad muscles get stronger, you can hold the sitting position for up to 20 seconds.
Starting from a standing position, repeat this knee exercise a few times at first. As you feel stronger, you work up to repeating this knee exercise 10 times.
When you are finished, walk around a bit to give your knees and quads a gentle stretch.
This knee exercise can be repeated several times per week.
The beauty of these exercises is that you can do them anywhere, while sitting at your desk or watching television.
Note: If you are experiencing knee pain or have a knee injury or condition, ask your doctor or physical therapist what exercises are appropriate (safest and most effective) for you to do.
-Bernadette McLoughlin
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