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Knee exercise
Knowing which knee exercises to perform is crucial if you want to protect this joint. The stronger the muscles around the joint, the less the risk of injury.
Knee exercises are best performed in the gym, though many of these can also be done at home. It's not necessary to use a great deal of weight, simply performing these on a regular basis will be enough for most everyday activities.
Of course if you participate in a sport that places excessive demands on the joint, for example skiing or athletics, then knee exercises should be performed with more weight to strengthen the joint appropriately.
Most cardio workouts work this area, but to build strength you need to perform knee exercises with resistance. The most popular ones include:
- Squats: For power and strength in your whole upper leg, these are the most effective movement you can perform. To build strength without adding excessive bulk, reduce the weight and perform high reps (15 - 20).
- Leg Presses: A specialty machine allows you to work the same area as you would with squats, but with less strain for those with a history of injury or weakness.
- Lunges: As with squats, a great all round movement that can adapted for either strength or toning.
- Leg Extensions and Leg Curls: Another machine movement that can be performed standing, sitting or lying down, depending on the machine. Although leg curls work the hamstrings, it is good to perform both of these movements, as this will ensure that your muscle strength is balanced between the front and back of your leg.
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