Effective exercises to strengthen knee Bashny.Net

You hurt your knees? Recently I got the knee injury and can not return to their former shape? See what exercises you can do yourself at home, to strengthen the knees.




In some cases, you can hurt your knees?

The result can be damage to the knee of his instability, limitation of movement in the joint (weakening of the activities of various muscle groups) or damage to the articular structures (eg meniscus). Most often we meet with traumatic dislocation of the knee - a very serious disease that requires urgent rehabilitation, which is not always completely effective

. How to evaluate the stability of the knee?

knee instability assessed by complete relaxation of muscles (such as sitting, lying down). Sit on a chair or bed, relax the muscles of the lower extremities - legs should hang freely. Ask another person to check the mobility of the knee through the implementation of passive movements. If you feel excessive mobility in the joint or resistance might suspect its instability.
No need to do the exercises too much, so as not to damage the knees during training. Also, be aware of the consultation with an orthopedist.

Exercises to strengthen the knee

1. Increasing the stability of the knee
Standing on one leg, the other bent at the knee on a chair or stool so that the knee acted in one edge of the chair, and foot after the other. Put your hands on your hips or back of the chair. Slowly bend the knee his legs, which stand as if you want to sit on the bent leg. Then, stop and return to starting position. Exercise repeat 10-20 times.
2. To strengthen the knee flexors

Take a step to the side. It must be sufficiently wide as possible in compliance with full stability. Palm put on the thigh of the bent leg. Try to keep in time has straightened back exercises. Click on the bent leg, trying to deepen step. In both legs, you should feel the tension, especially in the bent leg. Be careful that the knee bent legs do not cross the line of the foot. Exercise repeat 10 to 20 times.
3. To strengthen the knee extensors

Stand with legs apart so that the shoulder joints were just above the knees. Bend your knees and lean forward slightly. Try to keep the spine during the exercise all the time was relaxed. In this inclined position perform squats, but up to 90 degrees at the knee joint. Return to starting position. Exercise repeat 10-20 times.
4. Stretching

the rear side of the knee This exercise can be done alone if you have enough power, or with the help of a partner. Lie on your back (on a hard bed, on the floor, on the mat), lift one leg, bending it at the knee joint and the hip at 90 degrees. The other leg should lie freely on the floor. Hands at your sides. Straighten your leg at the knee, keeping further hip flexion. Exercise repeat 10-20 times.
5. To strengthen the back muscles of the shins

Stand with legs apart and feet shoulder width apart. Oprites hands, for example, on a chair or window sill. Stand on your toes, lifting the heel, and return to starting position. Exercise repeat 10-20 times.
6.Uprazhnenie sliding motion in the knee joint

Sit on a chair (important support for the back and space for maneuver feet) in the normal position - legs bent at the knees, put on the floor. Ankles, hips and knees, spread apart. Toes are in the same place where they were. This will lead to deformation of the legs outward. Then, in this position, try to keep slightly to her thigh, without changing the position of the legs at the knees. Exercise repeat 10-20 times.