Скачать или смотреть 52 habits to change your life | Habit #11 | Strengthen your knees with simple exercises

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Habit number 11: Strengthen your knees with simple exercises

Here are seven gentle exercises to support and strengthen your knees without adding stress. It is recommended that you do a combination of any 4 to 5 of these on most days. To begin with, one can do each exercises for 12 reps for 3 sets and increase or decrease based on one’s comfort level.
If you feel unusual pain in the knees, please consult a medical professional before you proceed.
Before exercising, it’s crucial to warm up the knee joints.
1. Stationary/Sitting Marches:
March while standing in the same place. If it’s too painful, opt for sitting marches, as they engage the knees better while reducing weight on the joints.
2. Partial Lunges:
Stand with one foot forward. Now, go down halfway, keeping the front knee slightly bent and the back knee straight. Repeat the same on the other side. Once the knees become stronger, you can progress to full lunges.
3. Quarter Squats:
This exercise reduces the weight on your knees. While squatting, limit the depth to a quarter of a full squat before returning to the starting position.
4. Chair Sits:
If you are not able to squat, opt for chair sits. Lean your upper body slightly forward in a seated position and then stand up. This takes the pressure off the knees significantly.
5. Low-impact Cycling:
Gyms have a cycling machine that allows you to lean back, with the pedals positioned in front so that the impact on the knees while pedaling is minimal.
6. Calf and Tibia Raises:
These exercises are crucial for those with knee pain. To do calf raises, move your heels up and down while standing. For tibia raises, lean against a wall, keep the legs slightly in front, and lift your toes so that the weight falls on the heels. They can help reduce knee pain.
7. Stair Walks (or Incline Treadmill):
While walking up or down the stairs can be beneficial, the recommendation for this activity depends on the type and severity of knee pain. Climbing up the stairs engages the muscles much more than the joints. A gym alternative to this is incline walking. Conversely, when you walk down the stairs, your leg is straightened, which increases the impact on the joints.

Remember to follow these tips if you are just starting.
Keep movements slow
Don’t lock your knees
Focus on posture
Start with chair sits, tibia raises, and partial lunges, which are great for stability, strength, and pain relief.
Stopping movement altogether could worsen knee health. Instead, adapt your exercises.
Strengthen your knees, one step at a time.
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