Knee Exercise Workout
Knee Joint Prone to Injury
The knee is one of most injury-prone body
parts. Fact is, the knee joint - although so useful in permitting a range
of movements - is very easily injured. Even climbing a few stairs puts
huge pressure on your knee joints. No wonder nearly 50 million Americans
incur knee problems, either from everyday useage or fitness-workout injuries.
And long-term, at least 10 percent of people develop arthritis of the
knee with stiffness, pain, as well as difficulty kneeling, climbing stairs
and getting out of chairs.
Knee-Strengthening Fitness Workouts
Because knee-joints are so important for
cardio-aerobic exercise as well as strength-training, it is particularly
important for people to include knee-strengthening workouts as part of
their overall fitness program. Good exercise routines to strengthen the
muscles around the knees and build up endurance include non weight-bearing
routines like: swimming, cycling and rowing. These and other gentle warm-up
exercises can reduce knee injuries by up to 50 percent.
Exercise Routine to Strengthen Knee Joints
and Muscles
A basic knee-friendly routine might go like
this:
- Jog forwards gently for 10 yards (no more).
Repeat twice.
- Jog backwards gently for 10 yards. Repeat
twice.
- Walk forwards slowly for 10 yards. Repeat
twice.
- Walk backwards slowly for 10 yards. Repeat
twice.
- Do Foward Lunge. (see below). Repeat four
times.
Forward Lunge to Strengthen Knee Muscles
- Stand with feet hip-width apart. Move
your left leg back a few feet and pick up your rear heel. Tilt your
pelvis slightly forward. Keep toes facing forward and weight balanced
on both feet.
- Bend your right knee, while keeping your
upper body straight. Keep your torso upright and your abs pulled in
to support your spine. Hold for a couple of seconds. (Note: if necessary,
hold onto a chair for extra support).
- Come back up.
- Switch legs and repeat.
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