Strength exercises for muscles that affect the joint
Before the start of the exercises, be sure to warm up: walk around 5-10 minutes and do articular warm-up and dynamic stretching. For example, so.
Three approaches 20 times each.
Expand the feet for 15-20 degrees, so that while kneeling, the knees are looked outward. Squat until the hips are parallel to the floor, or slightly higher. In this case, the knees should not go beyond the feet.
To diversify the training, try different variants of squats.
For the advanced: a split-squat on one leg
This is a more complex exercise that helps to pump the muscles surrounding the joint better.
Place one leg on the elevation and squat, making sure that the knee does not fall inward.
For the advanced: squats on one leg with resistance
Exercise effectively works through the muscles, but requires good preparation. You need to squat, overcoming the resistance of the rubber belt-expander.
Fold the loop of the expander on the thigh, step back, pulling the rubber, and crouch on one leg.
2. Static squat against the wall
10 approaches for 10-30 seconds.
Press your back against the wall, sit down and stay at the bottom point for 10-30 seconds. The angle in the knee is 90 degrees. Gradually increase the time spent in the pose.
3. Raising the tibia with resistance
Three approaches 10 times for each leg.
Hook the expander at the ankle and lift the shin to 90 degrees.
4. Lifting on socks
Three approaches 30-50 times.
This exercise pumps the calf muscles. You can hold on to the wall, so as not to lose your balance.
For the advanced: lifting on socks on a pancake
Stand so that the socks are on the pancake, and the heels on the floor. Rise to the socks on the pancake and descend, stretching the calf muscles.
5. Stepping on the hill
Three approaches for 10-30 times for each leg.
When you climb the hill, the knee should be exactly above the foot, not wrapped inside. As an elevation, you can use a step, a stable chair, a special curb.
The number of lifts depends on the height: the higher, the less time you need to do.
Three approaches 20 times for each leg.
If you can not keep the balance, make the attacks back (as in the photo). Keep your knee bent at an angle of 90 degrees and located exactly above the foot.
7. Leg laying
Three approaches 20 times each.
This exercise will help pump the adductors. Bend your legs quickly, and reduce as slowly as possible.
Exercises for stretching
It is important not only to strengthen, but also to stretch the muscles. Limitations of mobility of the hip and ankle joint cause instability in the knee: it compensates for clamping and becomes more mobile. Therefore, in our complex will be exercises and stretching muscles.
They are made after the power. In each pose, you have to stay for 60-90 seconds. Deepening the stretch, you can slightly sway.
1. Stretching of a broad fascia thigh
Often pains in the knee joint are caused by a large load on the tensor of the wide fascia of the thigh.
Cross your legs so that the left one is in front. Place your right hand on the waist, left lower down along the body. Lean to the left, stretching the right hip. It is even better to keep your hands above your head or lean forward.
Repeat the stretching in both directions.
2. Stretching the calf muscles
The heel of the rear leg should not be torn from the floor. The further you put your foot, the better the calf muscles will stretch.
3. Thigh bicep extension
In the photo – two different exercises for stretching the hamstrings. At runtime, keep your back and knees straight.
4. Stretching adductors
Sit on the floor, spread your legs apart, as far as stretch allows. Pull forward, trying to touch the floor with your belly.
5. Stretching the quadriceps
If in this pose the quadriceps do not stretch, strain the buttocks: this will help increase the load.
Combine strength exercises with stretching, avoid shock loads: jogging on a hard surface, jumping from a high altitude, – and your knees will be stable and healthy.
- 1 Strength exercises for muscles that affect the joint
- 2 Exercises for stretching