Building strength back up in your knee after injury

Once a person injures his or her knee, it can be a very disturbing situation. Some effort is needed in order to get the injury back to normalcy. One can easily get frustrated by the routine exercises recommended by the doctor. However, it is vital to keep in mind that these knee strengthening exercises are designed to assist with the healing process. Paying keen attention to the doctor’s advice is also very important in ensuring that the knee is rehabilitated quickly and safely.

While performing knee strengthening exercises, it is not advisable to concentrate on one muscle group. Many people concentrate on strengthening the quadriceps. This is usually the muscle that is located at the front part of the thigh. Even if the quadriceps are important, it is equally vital to avoid neglecting the hamstrings and the muscles that are situated behind the thigh. Usually, both the hamstrings and quadriceps work hand in hand. As the quadriceps straightens out the leg, the hamstrings enable the leg to bend.

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Knee Strengthening Exercises for Athletes

Athletes often have to contend with knee injuries as part and parcel of their chosen sport. Because of this, it becomes essential for them to learn some standard knee strengthening exercises that can assist with recovery from injury and more importantly injury prevention. If not careful, there is a chance that the simple back of knee pain experienced after track work for example can be a symptom of another more serious medical condition such as tendonitis, a meniscus tear or perhaps arthritis.

Below are just a few of the knee strengthening exercises you can carry out to help with injury prevention or recovery from a knee injury. Remember you should always seek out the advice of a medical professional before undertaking any specific knee strengthening exercises.

1. Squatting Against The Wall

The athletes should stand relaxed while their back is faced against the wall. After which they raise a leg and bend the other one making sure that they make a 30-degree angle and hold it in the same position for thirty seconds. If an athlete is diagnosed to have back of knee pain, then he/she should ensure they do not bend their leg at all. Otherwise, it might just worsen the condition of the knee. The very first thing they should keep in mind is that they will have to get rid of any pressure on their knees. Doing this is key to why athletes have very strong quads and back of knee pain relief.

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knee strengthening exercises for runners

Correct running to avoid Knee Injury

Running is great exercise and it is has many mental and physical health benefits. In order to prevent knee injuries and other accidents, you must do certain things including extensive stretching and good knee strengthening exercises before and after you run. Here are some tips about how to avoid knee injuries.

Buy proper running shoes

Before you start running at all you should buy proper running shoes immediately. Do not just visit a local shoe store and buy the pair that you like because they may not be appropriate for you. Find a specialty store for athletes and ask them to measure your feet and do an actual fitting. Ask the employees to recommend some shoes for your purpose and help them find the proper support for your feet because they themselves are usually athletes and they know what to look for.

Injuries that Require Knee Strengthening Exercises

Athletes are at a bigger risk than the general public for injuries of all kinds. These injuries often occur particularly in the knee joint which, due to its load bearing and impact absorbing responsibilities, is terribly prone to damage. Runners likely make up the greatest portion of knee related injuries. Their knees are under frequent and prolonged strain from training and performing in races. Here are some of the possible knee injuries that runners face that often end up with us requiring treatment including good knee strengthening exercises to get back on track or simply just avoid injuring the knee again.

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Knee Strengthening Exercises – The Anatomy of the Knee

Knee strengthening exercises build muscles that support the knee and lessen the impact on the knee joints – the largest joints in the body. The basic anatomy of a knee joint consists of three bones – the femur, tibia and patella. Understanding the make up of the knee and the functions it performs, including bending, straightening, twisting and rotating, may give you a new appreciation for what we typically ask of our knees and the knee strengthening exercises you are going to learn from reading this blog. The two primary bones, femur (thigh bone), and the tibia (shin bone), form the knee’s hinge joint. The patella (kneecap) provides protection for the front of the joint. Other knee components include ligaments, tendons and bursae. Components work with leg muscles to manage the pressure your knee receives as you walk, run and jump. 

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