How to Strengthen Your Nnees

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Reading this article will help you find out top effective treatments for strengthening your knees.

Submitted: July 15, 2017

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Submitted: July 15, 2017



Without strong and healthy knees, you can hardly conduct any simple moves such as standing, jogging, or walking as usual. Whenever you hurt your knees, your mobility and flexibility can be greatly affected. It is an unfortunate fact that when you get older, your knees become weaker. Besides, there are external factors such as sporting injuries, lack of essential nutrients, consumption of wine and cigarettes to weaken your knees. Knee problem can have negative impact on your movement as well as cause difficulties to your daily activities such as walking.

Below are some simple yet effective tips and exercises to strengthen your knees.

  1. Bending knees – 3 sets and repeat 10 times

Stand on one leg far from wall with your hip wide and feet outwards. Slide your back onto the wall by bending knees. Let your knees move toward your feet’s direction. When moving up, concentrate on stretching muscles of your butts. You can put a ball between yourself and the wall for smoother moves.

  1. Contracting thigh – 3 sets, 15 seconds with each leg

Sit on a chair with your back and legs straight. Slightly stretch and lift your right leg until it is pointing outwards. Contract your right thigh muscles and keep this position for 10 seconds. Do the same with the other leg. To be more challenging, you can exercise with your tense on your ankles.

  1. Straight legs – 3 sets and repeat 10 times with each leg

Sit on a chair with your back and legs straight. Slightly stretch and lift your right leg until it is straight, with your feet moving outwards. Move your leg up and down whilst remaining contraction in your eye muscles. Repeat the exercise with the other leg. To have it more challenging, you can exercise with your tense on your ankles.

  1. Squats – 3 sets and repeat the exercise 10 times

Stand on your feet with your shoulders open, feet moving outwards, hands down close to your body or stretching to your face to be more balanced. Lower yourself by bending your knees not over an angle of 90 degrees. Keep your back straight and do not let your knees move over your feet.

  1. Squat with one leg – 3 sets and repeat this 5 times with each leg

Stand with your feet moving outwards and hips wide. Lift your left leg off the ground while standing balanced on the other leg. Now bend your right leg and gradually lower your body, make sure that your knees do not pass your feet or move inwards. Push up slightly to your normal position. If you can make progress with this in a good way, move to wide stance squat with one leg.

  1. Stretching hamstring and contracting thigh – 3 sets with 15 seconds per leg

Sit on the side of the chair. Keep your left leg curved and your right leg straight. Put your right heel on the ground with your feet slightly outwards. Bend your body to your right leg to stretch hamstring whilst intensifying your teardrop muscles.

It is noted that you need to keep your back straight and bent over your hips so that you can move towards or look right down your feet.

  1. Fish oil

The appearance of fat acid omega-3 in fish oil is recognized to assist in strengthening your knees. These astringent acids are helpful in solving joint pain also. Effects of fish oil are experimented by International magazine on Nerves science and Neuroscience in 2006.

It is suggested that you take in 2.6 gram fish oil twice a day. However, for the sake of your health, you should always consult a doctor first.

  1. Massage

Massage is one of the best ways to strengthen your knees because it helps your muscles and bones relaxed after a long time of hard work. Moreover, massage can encourage blood exchange, which means more blood and nutrients will be pushed up to knees to make them healthier.

Use your hands to massage your knees in different directions: clockwise or anti clockwise. You can receive the help of other essential oil such as olive oil, coconut oil to maximize the benefits. Only 10 to 15 minutes of massaging every day are enough to keep your knees healthy.

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