The knee is a vulnerable joint that withstands a great deal of stress from wear and tear from daily activities such as walking, kneeling, standing, and lifting heavy weights. Impact activities also make a person vulnerable to knee problems. Being overweight can also lead to cartilage breakdown. Common knee problems include ligament sprains or strains, cartilage tears, tendonitis (inflammation of tendons), and arthritis.
The femur and tibia, which connect the knee joint, are covered with cartilage that absorbs shock and protects the knee. The anterior, posterior, and collateral ligaments hold the knee joint together. Also, excessive locking puts a lot of stress on the ligaments.
The knee area contains the quadriceps (located on the front of the thigh) that help keep the leg straight, the hamstring muscles (located on the back of the thigh) that help flex the leg, and the abductors (located on the outside of the thigh). There are groups of muscles such as the rotator muscles. ) and adductor muscle (medial).
Symptoms of a sprained or strained knee often include pain, swelling, and difficulty walking. Torn cartilage can affect the meniscus, a pad of connective tissue that acts as a shock absorber. Cartilage tears often occur with sprains. Wearing a brace during activity helps protect the knee from further injury.
Tenosynovitis is caused by overuse of tendons during activities such as running, jumping, and cycling. Osteoarthritis is caused by excessive stress on the joints, such as repeated injuries or being overweight. Rheumatoid arthritis causes joint inflammation by destroying the cartilage in the knee. It often affects people at an earlier age than is seen with osteoarthritis. If a person has osteoarthritis, some exercises can strengthen the knee and reduce pain.
Half-wide squat: Half squats are a great way to strengthen your quadriceps, glutes, and hamstrings without straining your knees. Stand with your feet wide apart. Place your hands on your hips or in front for balance. Slowly squat about 8-10 inches. This is the midpoint of the full squat. Pause for a few seconds, then use the strength of your thighs to lift. Do 2-3 sets and repeat 10 times).
Leg curl (standing): Stand up straight and grab the back of your chair. Bend your right knee and raise your right leg as high as possible toward your glutes. Hold for 3-5 seconds. Try 10-15 repetitions twice a day. Try to keep your upper body straight. To make the exercise more difficult, you can add ankle weights to your working leg. Do 2-3 sets and repeat 10 times on each leg.
Leg extension: sit in a chair. Keep your feet flat on the floor. Looking straight ahead, contract your right thigh muscle and extend that leg as high as possible. Hold, then lower to the starting position. 2-3 sets, with each leg he does 10 repetitions.
Bridging: Lie on your back on the floor or bed, bend both knees to 90° and place your feet flat on the floor or bed. Contract your glutes to lift your hips as high as possible. He holds this bridge position for 3-5 seconds and slowly lowers it. Repeat 10-15 times. Raise one leg at a time to increase the intensity.
Calf raise: There are many calf exercises. The first is to stand and grab the back of your chair. Slowly raise your heels, then return to the starting position. Repeat this 10-15 times. Second: Stand with your feet shoulder-width apart. Sit by a wall or hold onto the back of a chair for support. Lift both heels off the ground so they are standing on the balls of your feet. Lower your heels slowly. Control is key in this exercise that strengthens the calf muscles. Do 2-3 times and repeat 10 times.
Wall squat: Stand with your back against the wall and your feet shoulder-width apart. Bend your knees and assume a squat position as if you were sitting on a chair. Straighten your legs and return to the starting position (5 sets). Challenge yourself by gradually increasing reps or range by holding the squat position deeper and longer. If pain persists, do other exercises.
Hamstring stretch: This stretch aims to strengthen the hamstrings and glutes. Place your right leg on a chair and slowly extend it. Try to reach your toes with your right hand without bending your knees. Hold for 20 seconds. Repeat on the left side.
Quadriceps stretch: This stretch specifically targets the quadriceps, the muscles in the front of the thigh. Improves hip flexor and quadriceps flexibility. Bend one knee so that your leg moves up toward your glutes. Grab your ankles and pull them toward your buttocks as easily as possible. Hold for 30 seconds. You can take the support of a chair to perform this stretch.
(I am an ACSM and Yoga Alliance National Certified Personal and Group Trainer)