The knee is the largest joint in the body, and it often bears more weight than any other. The knee is also one of the most important joints for mobility and stability.
Stronger knees mean less pain, better fitness levels, and a decreased risk of injury. Want to make your knees stronger? Then you need to increase how much force they can withstand while bearing weight.
One way to do this is by using resistance bands on your legs when doing squats or lunges; another option would be to use weights with ankle weights on them while walking on an inclined surface or taking stairs.
The following explains how to make your knees stronger.
1. Water cycling
Aqua cycling or underwater cycling might be a good exercise for people with knee pain. Researchers found that it is effective if the person has arthritis and wants to do exercises. The person should bike in the water for 45 minutes twice a week, and after 12 weeks, they will see less pain and improved movement.
2. Take turmeric for knee pains
This food may help your joints. The active ingredient is curcumin. It is an antioxidant, meaning it can help your joints and make them feel better. You should take at least 60-100 milligrams of curcumin with a meal every day.
3. Get some Omega 3’s
Omega-3s are an excellent nutrient to have for your joints. They help you move, and they protect your joints from being damaged. Nuts, fish, eggs, and supplements all have omega-3s.
EPA and DHA are types of omega-3 fatty acids that can be found in fish. These fatty acids can help people control inflammation after they work out because the EPA and DHA help the body make chemicals that control inflammation. EPA and DHA also stop harmful proteins from being made by the body.
4. Do squats (half)
Half squats are an exercise that will strengthen your hips, thighs, and backside. It is easy on your knees.
To do this exercise:
- Standing position with your feet shoulder-width apart.
- Stretch your hands out in front of you for balance.
- Slowly squat down about 10 inches and pause for 3 seconds or longer.
- Push through your heels to stand up while looking straight ahead.
- Do 2 to 3 sets of 10 repetitions while holding the squat position at the bottom for 1 to 2 seconds each time.
5. Do some butt exercises (clamshell)
It is essential to know that some of the best exercises for people with knee pain are different than what you might expect. For example, one of them focuses on strengthening your butt muscles instead of your knees. Your butt muscles are the ones on the outside of your hips.
Strengthening the gluteus medius helps your knee stay strong. If you don’t have a strong muscle, your hip will rotate inwards and cause your knee to collapse inwards too. This can hurt the knee because it is holding more weight than it should.
- Lie down on the ground.
- Put your legs together and bent in a way that your knees are touching your feet.
- Breathe in and out deeply.
- Now, take one of your legs (it doesn’t matter which one) and put it in front of you, like in a clamshell position.
- When you feel ready, open up the leg to no longer touch the other leg.
- When you want to go back to the original position, bring it back close to where it was before by controlling yourself while breathing calmly.
Try and do three sets of 10 to 15 repetitions on each side every day.
6. Do leg extensions
This exercise, which is good for the most important muscles in your knees, can help you with sore knees. Use a machine at the gym or something at home.
First, sit in a chair with your knees bent. Then, grab hold onto the sides of the chair to make sure you are stable.
Slowly, lift one foot off the ground and straighten it out to parallel it to the floor. If you can’t fully straighten your leg because of pain or lack of mobility, do your best and try to increase how high you go with each repetition (as long as doing so doesn’t increase your pain).
Once you lock one knee, hold it for 1 second. Then unlock the knee and return to the starting position. Repeat on the other side.
If bodyweight exercises are too easy, add an elastic band. Wrap it around the leg of a chair, twist it up to your ankle, and pull it tight.
To do this exercise with a dumbbell, put the feet together and squeeze the bell between them.
Try starting with three sets of 10 repetitions per day. Every couple of weeks, you add more resistance to your exercises. The goal is that the last few repetitions are challenging but not painful.
This can make you stronger and have bigger muscles in your legs. Try and do this two or three times a week for a while so you can get better at it.
7. Do some quad stretches
Some people have tight quads, which can cause knee pain. People who enjoy cycling, yoga, and running often do this to improve their knee flexibility. They hold their foot up by the ankle with both hands when they are in a standing position.
- Stand on one leg.
- Bend your knee and push your heel back to your butt.
- Reach with the other hand for that ankle.
- Hold in 30 seconds.
- Repeat this three times on each side of the body, then switch legs and repeat for a total of six stretches per leg.
Try doing five repetitions per side every week.
Do you need to strengthen your knees?
Though you might think that knee health is a topic for older adults, it can happen to any age. In addition, it gets worse over time, so you will want to do something about it as soon as anything happens.
Poor knee health may come in many different ways. But there are some common signs. The main one is difficulty bending your knees during things like walking up or downstairs or doing squats.
You may feel pressure and pain in your knee during these activities. And you might experience swelling, or a feeling like your knee is going to ‘give out’ afterward.
People will walk with an uneven gait to take weight off of the affected leg. This is a bad idea because it can lead to problems in your hips and back.
When you feel stiffness in your knee after sitting for 30 minutes, that is a sign that something is wrong. This might mean that the joint between your leg bone and hip bone is not working. You know if this is happening to you by sitting with one leg bent and the other straight. If it feels better, then it means the joint isn’t working well.
It is nothing to worry about if you hear a clicking sound – unless it is accompanied by pain.
When you feel pain in your knee, don’t ignore it. It is essential to find the cause early on and do something about it before it gets worse.
The pain in your knees may depend on the cause. For example, when you are carrying too much weight, it causes stress on your knees. This can lead to osteoarthritis.
“I have the metabolism of a sloth and a body that hates putting on muscles. This curse motivated me to study weight loss and nutrition. I want to share my experiences and knowledge to help you achieve your ideal body.”— Christian Tanobey