Exercises To Strengthen Knees
A study from Gallup-Healthways found that 26% of the adult population in the US suffers from knee pain. There can be various reasons behind your knee pain. Try adding these exercises and stretches to your daily warm-up routine to strengthen knees:
Ankle Band Distractions
Stiff and rigid ankles can create injury and be bad for health. The main function of the ankle is to hinge, enabling the knee and hip to synergistically work together in creating movement. To perform, first loop one end of the band to your ankle and one to a sturdy base. Place the banded leg in front of the non banded leg. Next, inch out until you feel tension. Keep the banded foot firmly onto the ground and move the knee forward till your comfortable. Rotate the ankle side to side as you drive the knee back and forth. Repeat on both sides for 45 seconds.
Roll Out Your Shins
Fitness enthusiasts recommend foam rolling as an excellent tool for soft tissue work. Your shins are probably getting attacked in your daily workout or activities, and could be another reason behind your knee pain. Generally, people who suffer from some degree of anterior knee pain feel a great deal of discomfort while trying this movement. Get into a pushup position with a roller at the base of your ankles. Turn your toe in towards the midline of your body in order to expose the muscles of the shin and address them. As you firmly press your shins on the roller, gradually inch up towards your knee. You would all the control over pressure in this exercise. For more intensity really lay your body weight into the foam, for less ease back on the throttle. I like trying to move my foot up and down during the rolling and search for hot spots. 45 seconds to a minute on each leg should suffice and free up those important lower leg muscles.
Any issues in the muscles of the hamstring group that cross the knee joint could be directly causing knee pain in the posterior region of the knee and leg. Get a tennis ball and a sturdy box about mid thigh height. Sit on the box and place the ball underneath the leg, firmly on the hamstrings. Next, extend the knee and bend it applying pressure to the muscle. Let the ball go up and down the back of the leg while you continue flexing and straightening the leg. You could do bout one minute on each leg.