Your knees are one of the most stressed joints in your body so it comes as no surprise that knee injuries are common among athletes and non-athletes alike. It is a common misconception that only the older population suffer from knee injuries.
Injuries to the knee can be divided into two main categories: acute and chronic. Acute knee injuries include problems such as broken bones and torn ligaments- things which happen at a specific time. Chronic knee conditions include things such as runners knee- frequent pressure being put through the joint incorrectly, leading to progressive trauma to structures within the joint.
In order for your knees to function efficiently, they rely on over 10 different muscles, from 5 different muscle groups: 4 quadricep muscles- vastus medialis, vastus lateralis, vastus intermedius, and rectus femoris; 3 hamstring muscles- semitendinosus, semimembranosus and bicep femoris; hip abductors, glutes and calf muscles, are all involved in the stabilisation and function of your knees. Keeping these muscles strong will help to alleviate pressure from your knees and help to keep them injury free.
The most effective exercises for your knees work to improve some common goals, including:
- Increasing range of movement/ flexibility
- Stabilising the joint
- Strengthening soft tissues (Muscle, ligaments and tendons) that control movement
- Decreasing inflammation and pain
- Reducing the risk of injury
Some simple exercises that can be done at home to strengthen your knees include:
Straight leg raises
- Start in a seated position with your legs in front of you
- Contract your quadriceps (Thigh muscles) to push the back of your knee into the floor, and hold for 5 seconds
- Keeping your quadriceps contracted and your knee straight, slowly raise your legs so it is several inches off the floor, and hold for 5 seconds
- Slowly lower your leg to the floor and relax
Calf raises
- Start in a standing position with your feet shoulder width apart, and your toes pointing forwards
- Slowly raise your heels up off the floor, keeping your knees extended but not locked
- Once you are standing on the tips of your toes, hold for 3 seconds before slowly relaxing your heels back down onto the floor
Glute bridges
- Laying on the floor, start with your knees bent and feet on the floor, keep your arms resting at your side
- Lift your hips off the floor to form a straight line from your knees to hips to shoulders
- Hold this position for up to 30 seconds before slowly relaxing back down
Step ups
- Stand in front of a step or plyometric box
- Plant one foot on the box, and push up, whilst driving your free leg up
- Return the free leg to the ground, and step off the box
- Repeat by pushing up onto the box with the other leg
Lunges
- Stand tall with your feet hip width apart and your toes pointing forwards
- Take a big step forwards and bend both of your knees so that they are bent at a 90°
- Press the heel of your lead leg into the ground and push off to drive back into the starting position
- Repeat on the other side
These are just some exercises that can help to strengthen your knees and are not designed to replace a full examination with a healthcare professional. Contact us to discuss your own requirements and to book an appointment.
HLM Sports Therapy 