Many people suffer from sore and painful knees and the training philosophy with a set of exercises are what you need. No matter if you are recovery or are trying to prevent your knees from common running injuries, you will find these advices helpful for strengthening knees. Not only you will be able to keep knees strong but it would also aid you in improving your running workout. A major mistake that many people suffering from knee soreness make is to avoid exercises. Although you should not opt for all those high intensity exercises but some stretching and strengthening exercises would prove helpful in keeping your knees stable.
Knee Strengthening Exercises:
For a stable knee joints and related muscles, it is important that your exercising should focus on strengthening all the muscles and tissues surrounding and overlapping your knees. A number of exercises can do so and here we are sharing some simple strengthening exercises that you begin slowly and follow consistently to improve your knee strength.
Stair Climbing and Stretching:
This is a simple exercise that would focus on strengthening all your small knee connecting tissues. For this particular exercise you would need a BOSU(half size exercising ball). Put one of your heel on the rounded side of BOSU while lift the other leg at a few inches of distance. Try to hold this position for a few minutes (2-3) and do this balancing exercise for improved stability of your knees 5 times every week. This exercise would put less pressure on your sore knee joints and would also make your knee joints stronger for running.
Another exercise that can be alternated for running to make your knees stronger is pole walking with the aid of which you can engage your entire body while keeping less stress on your knees. Pole walking engages your core muscles and at the same time protect your muscles. Stability is improved with enhanced heart pumping as you move with pole walking.
This exercise involves working on your knees and surrounding tissues to build strength. Just lie down on your back and extend your legs with heels stable at the top of a ball. While pressing on the heels, lift your hips off the floor. While bending your knees, roll the ball in to reach the place under your knees. Then roll the ball out in a similar pattern. Repeat this exercise for 2-3 times with 10 reps. Follow this routine 3 times each week.
Begin by standing with a pillow under your right foot. You can use any cushioned pad too. Take your left foot around 2-3 feet behind you. Bend your left knee and lower down a little while keeping right knee over your heel. Now straighten your legs. Similarly, follow the steps now with your left foot on the pillow. Repeat this exercise for 2-3 times with 10 reps. Follow this routine 3 times each week.
lie down on the floor and raise your legs with your hips and knees flexed keeping your thighs parallel to floor. Return your legs unless hips and knees are in extended position. Repeat this exercise for 10 times.
Another exercise that would prove helpful for your knees is quads. It is a wall sit that involves you to stand having your back against a wall. Your feet should be outwards around 2 feet in front of you. Keep your feet at hip distance apart. Now bend your knees while sliding your back down against the wall until you reach a 90 degrees with knees. Proper alignment is important. So you thighs should be parallel while your knees joints should be well over your ankle. Stay in that position for a few seconds and then release. Do 3 reps and follow this exercise for 5 times every week.
You would need a closed loop elastic band for this exercise. Slip it under a table leg and step your right feet in the band with the band positioned above ankle joint. Take a step away from the table with band stretched and weight stressed on left leg. Have your right leg pulled towards your left one so that right is positioned in front of left. Repeat 10 times and switch leg. Follow this routine 3 times each week.
Step Up with Kick:
Have your left leg placed next to a stair or step around 10-12 inches high. Step it up with your left foot with your right foot raised in air keeping it even with your waist. Step your right foot back and step down. Repeat 10 times and switch leg. Follow this routine 3 times each week.
These exercises that we have shared here would not only focus on strength training and recovery of your knees but would also focus on other muscles to give you more strength for running. You may find some of these exercises to be common but they will prove really effective for strengthening your muscles. Along with these exercises, some physical therapy would also help if you are suffering from aching and sore knee.