A Complete Guide to a Stronger and Healthier Knee
One of the most important parts in our body is our knees. With a healthy and strong knee, you can accelerate with explosive power. You can jump high and run fast. That is why we listed below the best ways to maintain and keep your knees healthy. In this way, you can also prevent knee injuries.
Here is your complete guide:
- Things to remember before you start
Constructing your muscle strength is not easy. It takes a lot of time. That is why you have to start slowly. Afterwards, if your knee is getting strong, then that will be the right time for you to gradually raise the number of your knee exercise repetitions. If you feel any pain while performing the exercise, stop doing so. And lastly, do not overdo your exercise to avoid worsening your knee condition.
- Exercises you should perform
Of course, before you begin the exercise proper, you have to do a low impact warm-up exercise. Do this for 5 to 10 minutes, then perform the following:
Straight leg lift. The core purpose of this exercise is to strengthen your knee. In order to do this: Lie on your back with one leg bent and the other straight. Then, slowly lift your straight leg about 1 foot off the ground. Try to hold this position for 3 to 5 seconds and then slowly lower your leg to the ground. Repeat and shift sides.
Hamstring curls. In this exercise, you should remember to keep both of your feet close together. To do this exercise, try to hold on to any object (e.g. chair) for balance. Put your weight on your supporting leg. Afterward, raise the other foot to bring the heel up toward your rear. Try to hold this position for 3 to 5 seconds. Then, gradually lower your leg. Try to repeat this exercise and change sides.
Wall squat. In this activity, you have to do this position as long as you can. Try to do this exercise by aligning your head, back, and hips straight against a wall. Then, position your feet about 18 inches from the wall, hip-width apart. Afterward, gradually lower your body into a squat position. Try to hold this position for 5 to 10 seconds and then slowly slide back into your original position. Rest for a minute and repeat.
- Consult your doctor
If you feel any pain or discomfort, try to see a doctor. Remember, you are doing this exercise to make you feel better and not worse. That is why if you observe something unusual when you are performing the exercise, please do not hesitate to see a professional doctor.
Physical Therapy helps you improve your mobility and prevents you from acquiring any disability. Here at FOREST POINT Chiropractic & Rehab Center, PLLC, we can help you recover from your injury with the assistance of our expert and professional staff. Call us at 571-292-2600 and get the trusted Physical Therapy in Manassas Virginia now!