five exercises to help ease it

The knee is fundamental to the human being as it is what supports most of the body’s weight when standing, therefore the main movement it does is flexo-extension.

Knees are made to withstand tremendous pressure. These synovial joints support 80% of the body’s weight when standing. while for every 4 pounds the knees gain, they support 18 pounds more when walking.

According to the Arthritis Foundation (AF), an extra 10 pounds of weight can add between 15 and 50 pounds of pressure on a joint. Therefore, the main problem with knees is that although they are very healthy, they are also very exposed and susceptible to injuries and diseases of all kinds.

Specifically, pain in this part of the body is a common symptom in people of all ages. It can start suddenly, after an injury or after physical exertion. It may even start as a mild irritation and then gradually worsen, reports the specialized health portal MedlinePlus.

The knees, although very healthy, are also very exposed and susceptible to injuries and diseases of all kinds. Photo: Getty images. – Photo: Photo: Getty images.

knee exercise

This is the reverse sled drag, which is excellent for protecting the knees. This is a very low impact exercise that gets the blood flow to the area up a lot and gets the heart rate up. Bottom line: your knees will burn from the effort as they get stronger. Ben Patrick, personal trainer and knee expert, is a strong advocate of these back movements.

How to do it?

  • To be able to perform this exercise you will need a fitness sled. True, not all centers have one, so you can use pulleys or help yourself with a fitness partner and a towel.
  • With the prepared equipment, the sled must be strapped to a belt. Same for the pulleys, while the partner will hold both ends of a towel that will go around the participant at knee height.
  • Then, when everything is ready, you need to start going backwards.

At first glance, this is an exercise without too many complications. However, you should be aware of a few variables that will make the exercise more or less demanding. The intention of this backward walk is to find the right rhythm to notice the work of the quadriceps, hamstrings and calves. after several rounds, according to the magazine sports world, in their health and wellness section.

Other knee exercises

Mobility of the patella:

  • Sit in a comfortable place with your right leg extended.
  • The left leg should be bent with the foot touching the right knee.
  • Keep your back straight and grasp the kneecap of the outstretched leg with your fingers.
  • Lower the patella down and then up. Add side-to-side movement as well.
  • The idea is that it moves freely, since if it is done in a standing position, the knee will remain locked, preventing this movement.
  • Repeat the above steps correctly with the other leg.

Tibial Rotation:

Rotations of the tibia on the femur:

  • Take a chair and sit on it with your back straight.
  • Leave the feet anchored to the ground and then gently grasp the left thigh with the palms of the hands so that it does not move.
  • Swing the left leg out and then in like a windshield motion, stopping in the middle.
  • Avoid moving the hip, not the hip.
  • Repeat the movements with the other leg and continue with the other exercise.

Range of motion in the knee with support:

  • Kneel on a comfortable pillow with your left leg bent forward.
  • Keep your foot and knee cap in line to avoid pulling your knee in or out.
  • Carefully bend slightly forward until the knee goes over the foot and then come back. Do it continuously.
  • Make sure the foot that is anchored to the floor is not out to the side as it can be aggressive on the knee.
  • Do it with the other leg, repeating the same steps.
  • You can voluntarily move inward, forward, and outward to create variability in this exercise.

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