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HI Dear, Knees bear most of our body weight, unfortunately, they are one of the most ignored body parts. The knee joints are the first to bear the brunt of your increasing weight and also the first joints to start giving up on you, giving rise to ailments like knee pain and inflammation of the joint, which when left untreated, can ruin your knees forever. Here are a few exercises you can do to strengthen your knees and avoid knee problems in future.
1. Leg extensions-Leg extensions are done with the help of a leg extension machine. Begin with using light weights and slowly increase the weights. Sit on the machine with your knees bent at a ninety-degree angle and feet under the pads (of the exercise machine) pointing towards the front. Make sure your knees are in a straight line with the toes and don’t cross the toe line. If knees are over the toe, you may hurt your knees. Sit straight with your spine erect and hold the side bars. Now slowly extend your legs as much as you can. Do not jerk your knee. Slowly lower the leg and come back to the original position. To intensify the workout, you can lift the weights by extending one leg at a time and hold the position for ten seconds and then lower the weight.
2. Standing Leg extensions–The best part about standing leg extensions is you don’t need a machine for this exercise. All you need is a resistance band and a hook to anchor it. Begin with anchoring the resistance band to a wall or a strong support that won’t budge. Attach the band to your ankle and stand away from the support so that the band doesn’t sag but is stretched. Stand with both your feet at the same distance from the support. Hold on to a chair for support if needed. Take your right leg behind to a point where the band just begins to stretch and slowly extend it. Make sure your leg is steady and toes point forward. You can hold the extended position for ten seconds to increase the tension.
3. Static Squat– Squats not only strengthen your knees but also work out your quadriceps. To do a static squat, you can take the support of a wall or any other fixed object. Hold the support with your hands fully extended in front of you and elbows straight. Now, slowly lower yourself as if your are sitting on a chair. Go down only till your knees are bent at a right angle, and do not go beyond that. Your back should be straight and not rounded, and the knees shouldn’t cross the toe line.
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