Having weak knees makes not only working out difficult but can also be painful in your daily life. Knees are actually the largest joints in the body, and since they are used whenever you walk or run, they are very prone to injury. By focusing on the muscles in the vicinity, we can help protect them.
It’s not only essential to strengthen the surrounding muscles, but to keep them flexible. Strengthening the surrounding tissue is one thing, but if it is not stretched out, then the tightness can also lead to injury. These two things will help you keep your knees nice and healthy.
Try out the following to build up that knee strength:
- Standing Hamstring Curls: Start by standing up straight. Bend one leg at the knee while keeping the thigh in place. Only your heel should come up to your glute. Hold and then lower. Repeat on the opposite side.
- Wall Squats: Stand with your head, back, and hips against the wall. Bend both knees as if you are sitting. Hold for 5 seconds and then come back up.
- Half Squat: Starting in a standing position. Squat down halfway to a full squat. Hold and push up through your heels to return to a standing position.
- Calf Raises: Stand up straight and place your hand on the wall for balance. Lift both your heels off the floor, so you are standing on the balls of your feet. Lower your heels back to the floor and repeat. Do this process slowly.
- Seated Leg Extensions: Sit in a chair with your back straight. Start with both your feet placed on the floor. Extend one leg straight and hold. Repeat on the other side.
- Lunges: Take a large step forward. Bend your front knee to 90 degrees. Bend your back leg until your knee almost touches the ground. Return to a standing position.
If any of these exercises cause any pain, do not continue and check in with a doctor.
