How to Strengthen Your Knees Exercise. A set of exercises for the knee joints and muscles

Degenerative is now the most common disorder of the musculoskeletal system. The number of cases especially increases with age: by the age of 60, every third person suffers from arthrosis. Moreover, it is most susceptible since it has the greatest load. Gradually, the destruction of the cartilage tissue in the articular cavity leads to the fact that the heads of the bones also begin to collapse. This causes pain with any movement, so patients try not to step on the affected leg. Helps to restore relative freedom of movement in arthrosis of the knee joint. It will only be effective if the exercises are done correctly.

Features of arthrosis therapy

This pathology is characterized by degenerative processes in the articular cartilage. With age, this tissue loses water and becomes thinner. Because of this, the articular cartilage in the knee becomes fragile and begins to deteriorate. It can no longer perform its shock-absorbing properties normally, therefore, the heads of the bones also suffer. To prevent further destruction of the joint and regain the ability to move, arthrosis must be treated at its initial stage. Only a doctor can prescribe the correct set of therapeutic measures. It usually includes:

The tasks of exercise therapy for arthrosis

Moderate is very important for any joint disease. Special exercises help to activate blood circulation, stimulate the self-healing processes of joints and prevent the development of complications. If you exercise regularly, then physical therapy for arthrosis of the knee joint of the 2nd degree can restore knee mobility. And at the beginning of the development of pathology, exercise therapy is able to completely return the joint to its functions.

When a person instinctively tries to move less. This affects the general condition of the patient, the health of his heart and blood vessels. And because of this, the functions of the knee joint are further deteriorated. It turns out a vicious circle, from which one can only get out with the help of therapeutic exercises.

Why is physiotherapy exercises useful for arthrosis of the knee joint?

Photos of exercises performed by sick people show that people of any age can do it. Even in the advanced stage of arthrosis, dosed physical activity will only benefit. Regular gymnastics has the following effect on a sore joint:

Features of exercise therapy at different stages of the disease

Physiotherapy exercises for arthrosis of the knee joint should be different depending on the severity of the disease. All patients benefit from such activities: exercise bike, swimming, yoga, walking on a treadmill or using a stepper. The strength and intensity of the load should depend on the stage of the disease.

Physical therapy for arthrosis of the knee joint of the 1st degree is designed to improve blood flow, relieve muscle spasms and prevent limitation of joint mobility. At this stage of the development of the disease, vigorous movements can be performed. They will help restore the functions of the musculo-ligamentous apparatus.
Physiotherapy exercises for arthrosis of the knee joint of grade 3, when bone tissue has already begun to collapse, should include less vigorous exercises. They are designed to improve blood flow to the joint, lymph flow, and relax the muscles around the problem area.

Lesson rules

Physiotherapy exercises for arthrosis of the knee joint will be useful only if the exercises prescribed by the doctor are used, and several rules are followed when performing them:

you need to start practicing under the supervision of a specialist in the exercise therapy office;
exercise should be regular;
the load must be increased gradually, starting from 10 minutes a day;
you need to start classes during the period of remission;
all exercise is performed slowly and smoothly;
even if only one knee hurts, you need to load both joints equally;
effective exercise therapy will be if you engage in at least 40 minutes a day, you can divide this time into two or three approaches;
the exercise is repeated from 4 times at the beginning to 10 times;
every 10 minutes of exercise, you need to give your knees a rest: lie on your back, stretch your legs and relax.

What is forbidden with arthrosis

Some patients believe that if exercise therapy is useful, then you need to work out as hard as possible. But this approach can lead to disability. There are certain restrictions that apply to the performance of gymnastics with this disease. Patients need to remember that they cannot:

prevent the appearance of joint pain during exercise;
engage in an exacerbation of the disease;
perform sharp movements in the knee joint;
step on the knee;
squat a lot.

Lying exercises

Most often, with arthrosis, the lesson is carried out in the supine position. The simplest exercises are done even with a severe course of the disease. More difficult - only during the period of remission at the first stage of its development. Physiotherapy exercises for deforming arthrosis of the knee joint may include the following exercises:

alternately bend the feet without lifting the legs;
simultaneously bend both legs and raise the pelvis;
bend your knees, alternately straighten one, then the other;
while inhaling, simultaneously raise both arms and one leg;
imitate cycling with your feet;
perform crossing movements with straight legs.

There are also effective side-lying exercises. You can swing your legs up, forward and backward. If you roll over on your stomach, you can do knee bending, raising straight legs, spreading them to the sides, or lifting the upper body.

Exercises while standing and sitting on a chair

During the period of remission, exercises while sitting on a chair are also necessarily added. And with a mild course of the disease, on the recommendation of a doctor, you can add standing exercises.

Sitting on a chair, you need to raise your legs one by one, holding them in a position perpendicular to the body. Holding onto the chair with your hands, raise both legs, bending them at the knees. You can add this exercise: get up and sit on a chair, helping yourself with your hands. All other types of squats for arthrosis are not recommended.
From a standing position, leg swings are usually performed to the side, forward and backward. In this case, you need to stick to the back of the chair with your hands.

Approximate exercise therapy complex

Physiotherapy exercises for arthrosis of the knee joint should train the musculo-ligamentous apparatus without straining the joint. It is very important to strengthen the muscles in your lower leg, thigh and buttocks. The types of exercises and the peculiarities of their implementation depend on the severity of the course of the disease. All of them are selected individually. Often, patients in the exercise therapy office are recommended such a complex:

Physiotherapy exercises for arthrosis of the knee joint according to Bubnovsky

There is also a special complex that has been receiving more and more positive reviews lately. Dr. Bubnovsky has developed a special technique that allows you to recover from this disease in a short time. Such exercises can only be used under the supervision of a specialist. If performed incorrectly, they can aggravate the course of the disease. The Bubnovsky system has the following exercises:

kneeling, sit on your heels and sit like this for up to 2 minutes;
from a supine or sitting position, you need to pull the toe of each leg as much as possible;
holding on to a chair or wall, slowly squat with your knees apart so that the joint forms a right angle.

It is believed that weak knees only bother the elderly. However, anyone, regardless of age, can experience knee problems.

Weakened knees can be caused by knee deformities, injuries, a sedentary lifestyle, excess sodium intake, arthrosis in the knee, alcohol and smoking.

A healthy lifestyle and dietary changes can help strengthen weak knees and relieve pain in them. We present to you 10 measures to achieve this goal.

1. Anti-inflammatory foods

Inflammation can cause pain and weakness in the knees. It is very important to include foods that have anti-inflammatory properties in your diet, such as turmeric, walnuts, ginger, spinach, avocado, blueberries, sweet potatoes, cherry pie, olive oil, and salmon.

At the same time, it is necessary to reduce the consumption of foods that contribute to inflammation. These include white rice, baked goods, foods high in saturated fat, sugar, and soda.

2. Swimming

Swimming can be very effective in treating arthritis and other knee problems. During swimming, joint stiffness decreases, bones and muscles become stronger.

You need to swim for 30 minutes a day. The most effective styles are butterfly, backstroke and chest crawl. Avoid breaststroke because it puts pressure on the joints in the knees.

3. Exercises

Exercise strengthens the bones and muscles around the knee. Let's list the most effective ones:

Squats
step-ups (ascents to the platform with changing the jogging leg)
stretching the back of the thigh while contracting the muscle
lunges
raising straight legs
sit-ups with fitball
squats on one leg

It is very important to do these exercises for 30 minutes a day, 4-5 times a week.

4. Epsom Salt

Typically, extremely low magnesium levels are observed in people with weak knees or pain from osteoporosis or rheumatoid arthritis.

Epsom salt is rich in magnesium and can effectively relieve this condition. It supports calcium absorption, thereby ensuring proper muscle function and reducing inflammation around the knee joints.

Simply dissolve 2 tablespoons of Epsom salts in half a glass of water. Soak a washcloth in the solution and apply to your knee. Leave the compress for 15-20 minutes, then wash it off with warm water. Repeat this procedure twice a week.

It is also helpful to take an Epsom salt bath once or twice a week. Add a cup of Epsom salt to the water and soak for 20 minutes.

5. Vitamin C

Vitamin C is essential for collagen formation. It is extremely important for proper bone development, collagen synthesis and the quality of the bone matrix.
Taking vitamin C can also increase bone density and reduce the risk of fractures.

It is found in foods such as spinach, berries, lemon, broccoli, papaya, bell peppers, strawberries, Brussels sprouts, oranges, cauliflower, and kiwi.

6. Vitamin D

Vitamin D is very important for joint and bone health. The risk of mini fractures and bone loss is increased by a deficiency of this vitamin.

The body does not absorb enough calcium when this mineral is deficient. Our body is known to produce vitamin D through exposure to the sun. Therefore, it is necessary to spend at least 15 minutes a day in the sun.

Vitamin D can be found in fish, fortified cereals, egg yolks, fish oils, and dairy products. Alternatively, you can take supplements as recommended by your doctor.

7. Calcium

Calcium deficiency can lead to weakening and thinning of bones, leading to osteoporosis. Since calcium is not naturally produced by our bodies, we must take supplements and eat foods rich in calcium: cheese, milk, herbs, almonds, beans, molasses, sardines, calcium-fortified cereals.

If you want to take supplements, choose a vitamin D-fortified one as it helps in calcium absorption. See your doctor for the correct dosage.

8. Massage

Massage is another effective way to treat knee pain and strengthen the joint. Use coconut oil, mustard oil, or olive oil and rub your knees with firm but gentle strokes clockwise and counterclockwise for 10-15 minutes. If you feel that there is a need, you can massage your knees twice a day.

9. Fish oil

Fish oil can increase bone density and strengthen the knee joint as it contains omega-3 fatty acids: docosahexaenoic (DHA) and eicosapentaenoic (EPA) acids. Joint stiffness and pain will be relieved by the strong anti-inflammatory properties of fish oil.

10. Weight control

Being overweight can also cause weakened joints. The extra weight puts additional pressure on the knees and joints, which therefore do much more work. The risk of destruction of the hip or knee joint increases with obesity. In order to increase the strength and stability of the knees, it is very important to remove those extra pounds.

You must not drink or smoke
Don't wear high-heeled shoes
Do not sit or stand in one position for a long time
Drink plenty of fluids
Do yoga - it brings great relief
Limit salt intake as it leads to calcium loss
Walking and cycling will significantly strengthen your knees
Avoid activities that include sudden movements, stopping, jumping, twisting
Avoid activities that make knee pain worse

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Legs are what wears our whole life, they are under tremendous stress. And the maximum load is experienced by the joint flexing and extending the leg - the knee, which is very fragile. To keep him safe, it is necessary to strengthen his muscular corset.

And if discomfort and aching pains appear in the knees, then it is worthwhile to get an examination with a doctor as soon as possible, since many are easily treatable at an early stage. And, of course, protect yourself from injury. Knee injuries are among the most painful and long-lasting to heal.

Types of Knee Injuries and Pains and Their Causes

The two most common causes of knee pain are the thinning of cartilage tissue due to disease and old age and injury.

There are several types of injuries:

Injury. Easiest type of injury. It damages only soft tissues. Symptoms are similar to other knee injuries: hematoma, swelling. It is not dangerous in itself, but sometimes it is necessary to release the accumulated blood surgically. In any case, a doctor's examination is necessary.
Damage to the menisci... A very serious type of injury, to get it you need to apply great force, for example, make a strong jump, therefore this injury is peculiar only to athletes. Or very elderly people, as their bones are very fragile. With normal movement, it is almost impossible to damage the meniscus. It can burst, crack or burst, which is the worst thing. If the meniscus is torn, it may not be possible to return to running. Symptoms are similar to bruising, but worse and loss of mobility.
Sprain. The most common running injury. Most often it happens due to an unsuccessful fall and with sudden movements. Despite the fact that only soft tissues are affected, the injury can be quite serious. Symptoms: swelling and bruising, but the pain will be so severe that it is almost impossible to move the leg, let alone walk. The treatment takes about several months.
Ligament rupture. If you hear any clicks and crunch when the joint moves, this is not necessarily a fracture, it may be a ligament rupture. The injury is pretty serious.
Dislocation of the joint. This is a displacement of the joints, which entails stretching and even tearing of the ligaments that hold them. It is accompanied by acute pain, severe edema and hematoma. Often this displacement can be seen visually through the skin. The patient may feel numbness in the limb, and there is no pulse below the knee. The dislocation must be corrected immediately by a specialist.
Fracture. A knee fracture is called a fracture of the kneecap, which, as a shield for muscles, often cannot withstand the onslaught of a hard blow and crack or break. The fracture can be horizontal, vertical, displaced, comminuted and osteochondral. It is manifested by acute pain, complete restriction in movement, edema and visual deformity. You can see how the patella has moved. X-rays will confirm the final diagnosis.

The first step in case of injury is to immobilize a person by putting it on a flat surface, apply ice wrapped in cloth to the knee, and do nothing else until the arrival and examination of the doctor. In addition to diseases, the causes of injuries are old age, wrong footwear, wrong running technique.

Patellofemoral pain syndrome

This diagnosis is made by an orthopedist. The name of the syndrome comes from the Latin word patella - patella. It is one of the most common causes besides injury. This is one of the varieties of osteoporosis - fragile bone syndrome.

It manifests itself in the destruction and inflammatory processes in the cartilage tissue. Most often it affects the elderly and athletes, especially runners, as they often wear out the knee joint prematurely.

It is customary to subdivide into 3 degrees:

Rare aching pains caused by overexertion
Symptoms become more frequent and a feeling of stiffness appears. Sometimes you have to stop moving for the pain to subside
Quite severe pain in the knees that restrict a person's movement and sports

Pain syndrome of the muscles of the lower extremities

If a person's legs hurt, then you need to see a doctor. And before going to him, figure out exactly where it hurts and what is the nature of the pain.

Pain can be:

stupid;
aching;
sharp sharp;
constant and fading;
sudden;
periodically appearing and disappearing (most often with the onset of rest);
heel, hip, joint or knee can hurt.

Pain can be associated with overexertion and injury, as well as with developing diseases. May indicate a problem with blood circulation in the legs, pinched and inflamed nerves, cartilage and bone disease, muscle damage and inflammation.

Why should you strengthen your knee joint?

Many knee problems can be avoided by strengthening the knee joint. The knee is the largest joint in the body and its structure is very complex, the slightest displacement from the place is increased by the weight of the whole body and pulls the muscles and ligaments along with it.

Conventionally, the knee consists of the end of the femur, the patella and the top of the tibia, which are held together by many muscles and cartilage. Strengthening these muscles will make the knee more resistant to dislocations and dislocations as you run. The most important thing is to strengthen the gluteal muscles, quadriceps and popliteal muscles.

Before starting the exercise, to avoid injury, be sure to warm up the muscles. Here are three types of exercises that will be very beneficial for your knee joint:

Racks

Stand on one leg. This exercise is originally from China. There it is called "the golden rooster on one leg." It is to strengthen the muscles of the lower leg. It consists in standing up straight and bending one leg and standing as much without support as possible. Repeat at least 5 times. If one leg is much weaker, then it is worth doing it more often on this leg in order to further strengthen it. When doing it, it is worth making sure that the hips are strictly parallel to the floor.
Stand on an unstable surface. You can complicate the previous exercise by standing on a loose surface. The BOSU hummock trainer is perfect for this. At home, you can replace it with a thick pillow. To resist on such a surface, the muscles that support the knee are more involved.
Blind stance. Over time, you can further complicate it by closing your eyes. In this case, the vestibular apparatus is also involved.

Jumping

In order to run without hurting your knees, you need to learn how to jump correctly and land correctly after jumping. But you should be as careful as possible to the jumping technique, because wrong jumps will only harm. It is necessary to land on springy knees, landing on straight legs after a strong jump, you can get injured.

To start, you can just jump up:

On one leg. Over time, it's time to start harder to jump. Start jumping on one leg alternately.
Arrow. To do this, you need to imagine a square about 30 by 30 cm. And jump around it clockwise and back.
Diagonally... On the same imaginary square, you can jump diagonally.
.With a skipping rope. Some people prefer to jump rope, so the tension of the calf muscles increases and the jumps become higher.

Squats

With squats, too, everything is not clear. The wrong squat technique can kill your knees, but the right one will strengthen them, provide blood flow to them, and prevent stagnation. When doing squats, the main thing is to keep track of where the center of gravity is.

The biggest mistake is to shift it towards the knees. The center of gravity should be strictly in the pelvis. When doing squats, you need to do it just like sitting on a chair. The shoulders are laid back, the back is straight. The knees should not wobble, twist and go beyond the toe line.

It is preferable to do the exercise in front of a mirror at first. At first it will be difficult to follow all parts of the body at once at this moment, but over time, the technique will get better and will be performed blindly.

The stress on the knees while running is inevitable. But you should not deprive yourself of this pleasure, you just need to be attentive to the preparation of your body and the knee joint as well.

To minimize his injury, you must:

strengthen the muscles supporting the knee bones and cartilage;
choose the right shoes for sports;
follow the exercise technique;
eat well.

A set of exercises to strengthen the knee joint

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Special exercises for the knee joints are one of the parts of rehabilitation used after injuries, arthritis and other ailments that affect the articular structures. They help the joints to restore mobility, and the muscular apparatus to restore strength functions so that the joints can bend and unbend, and the person does not experience algia and discomfort. This article will consider gymnastics for the knee joints according to the method of Popov and Dzhamaldinov, and will also show the exercises that orthopedists most often prescribe to their patients.

The rest of the category includes people with arthritis, age-related changes and fractures. The most difficult problem, of course, is a fracture, because it is not always possible to immobilize it, especially if it is in the knee articulation. A conventional plaster cast cannot always fix the injured lower limb. In such cases, surgical treatment is carried out with the help of pins, which contribute to the correct and rapid healing of damaged bone tissues.

After removing the orthosis, the lower limb cannot fully move due to tightness and pain. And all because the ligamentous apparatus has ceased to be flexible and elastic. In this case, the patient cannot bend the limb, and to help him with this, the doctor prescribes exercises for the knees, which help to restore the damaged limb. In addition, such physical education is useful for ailments of inflammatory etiology and age-related changes. It is aimed at strengthening the muscular system, relieving pain and strengthening the ligaments.

Regardless of what problem regarding the knee articulation the patient turns to a specialist, he will be prescribed gymnastics for the knee joint for general treatment, which will help to recover faster and prevent complications. Any exercises prescribed by an orthopedist can be performed at home using a special gymnastic mat and fitball.

Gymnastics

As mentioned above, exercises for knee pain can be done at home. To make your activities more beneficial, use a gymnastic fitball in them. This projectile should be light and medium stiff. By using it in exercises, you can quickly restore the motor activity of the diseased limb.

Rehabilitation is a multifaceted and complex process, in principle, like the articular structure itself, so you should not rush and wait for a lightning-fast recovery. Improvement after gymnastics will come in about a few weeks, not earlier.

Some of the exercises described below are aimed at strengthening the muscular apparatus of the lower limbs, while others help to develop articular structures and relieve algia. Gymnastics will be divided into those exercises that restore muscle tone and those that develop the articulation.

Those patients who have not had injuries, and their knees hurt and crunch due to ailments, need to devote more time to the warm-up part in order to warm up the muscular apparatus and increase the effectiveness of the exercises performed.

Warm up

This exercise will help your joints warm up in preparation for more energy-intensive exercises.

Immediately after waking up, it is necessary to raise one lower limb upwards and bend it at the joint, then straighten it, and pull the sock towards you so that the gastrocnemius muscle tenses. This exercise should be performed for both legs ten times.
Next, you need to stretch the sock and make it move in the air in the form of a circle. During this action, make sure that motor activity is observed only in the joint. You don't need to use the ankle. Pull the toe forward, imagining that you are drawing circles on the paper with your thumb. The figures need to be drawn five clockwise, and five counterclockwise. The exercise is performed for both legs.

Exercises

We stand next to the bed, put the lower limbs shoulder-width apart. We put the right limb on the toe, transferring the body weight to the left leg. We tear the toe off the floor, leaving it in the air, bending and unbending the knee articulation. You need to bend so as to touch the gluteus muscle. For each limb, the action must be performed ten times. If standing up is hard, you can sit on the edge of the bed.

Then we lower the limb to the floor, and put it next to the other leg, tilt the torso and grab the knees in front, resting on them with our palms. Next, using your hands, draw circles with your knees. Ten figures one way and ten the other.

In the next and last exercise, you draw circles with your toe on the floor. To do this, raise the lower limb, pull the toe down and make five circular movements in one direction, and five in the other. We perform a similar action with the next limb.

These exercises help to strengthen the muscular system and effectively fight against age-related changes and limitation of movement in the articular structures.

Exercise therapy

This workout helps to restore joints in arthrosis and knee injuries. To do the exercises, you need to take a gymnastic mat, lie on your back and start exercising.

We put our hands behind our heads, turn our palms up, and pull the socks in the opposite direction. Inhaling, we begin to pull the socks towards ourselves, slightly moving the pelvis. Exhaling, we relax the socks and lower them down.

We place our hands along the body. Raise the right lower limb, and pull the toe up. Inhaling we direct it towards ourselves, exhaling - from ourselves. Do five reps for each limb.

We carry out the "bicycle" movement with our feet. We do the exercise twenty times.

We lower the lower limbs, and bend them at the joints a hundred degrees, while spreading the knees to the sides, and putting our feet together. Next, we bring and spread our knees ten times.

Still lying on our back, we pull the knee joint to the stomach, then we begin to reach for it with our face, we relax. We perform the action ten times.

We repeat the same with both knees.

We bend the lower limbs at an acute angle, placing the feet shoulder-width apart. We put the right limb with the foot on the left knee, and turn the body to the right side. We make such movements for each leg, but remembering to change sides to opposite ones.

We remain in the same position, but only now we raise both limbs, trying to touch the knee joint to the chest.

We put our feet shoulder-width apart, wrap the right knee joint inward so that it touches the floor. We repeat a similar action for the left articular joint. The exercise should be done ten times for each limb.

We take a small ball, get up and sit on a chair, placing it under the foot. Next, we roll it from right to left, using the knee articular structure for this. We repeat ten times for each limb.

We sit on the floor, move our feet and bifurcate our knees, while the feet must be held with our hands. We perform the movement ten times.

From Jamaldinov

It is necessary to treat ailments of the knee joints in a comprehensive manner, using both drug therapy and special exercises.

Muslim Jamaldinov

If you use only medicines, in most cases the muscular and ligamentous apparatus weakens, and the articular joint becomes stiff. It doesn't matter what disease the specialist diagnosed, you need to know how to strengthen your knees with special exercises.

Rehabilitation therapist Muslim Jamaldinov has developed a special gymnastics that helps patients cope with problems in the knee joints. His gymnastics is appointed with the aim of:

Elimination of algia.
Removal of the inflammatory process.
Improvement of the motor activity of the articular structures.
Strengthening the muscular and ligamentous apparatus.
Elimination of contracture.
Acceleration of the recovery process after damage.

Dzhamaldinov adheres to himself, and advises patients to lead an active and healthy lifestyle. It is for this reason that he developed remedial gymnastics, which can be performed even with exacerbations of ailments and inflammatory processes. She is able to eliminate all of the listed symptoms, and in combination with drug therapy, eliminate the disease completely.

All exercises of the rehabilitation therapist are performed in a sitting position so that less stress is placed on the damaged articular structure.

From Popov

In the treatment of joint ailments, exercises for knee pain and elimination of stiffness play a very important role. Many techniques have been created, but one of the most famous is the gymnastic technique of Dr. Popov, who is a traumatologist, chiropractor and acupuncturist. He knows everything about joints and tries to help each of his patients using the exercises he has created.

Popov's technique is known not only in our country, it is actively used abroad. It is based on micromovements that help the body to use everything, even the smallest elements. The technique works on the principle of pendulum oscillations. Based on practice, the loads that are used in it are much more effective than those used in other techniques. In addition, the technique allows you to harmonize the work of the spine. It has the following features:

Due to the special rate of movement in the ligamentous and tendon apparatus, as well as in the articular tissues, blood circulation improves, which allows these elements to recover faster.
Kneading and massaging the joints allows for a sufficient supply of nutrients to the bone marrow, which means that the musculoskeletal system begins to work without failures, improving the functioning of the spine and internal organs.
The exercises developed by Dr. Popov are performed by all patients with pleasure, and a positive attitude, as you know, is the first step to recovery.

Whichever of the proposed techniques you choose, remember that in order to completely get rid of ailments, treatment must be comprehensive and competent, therefore, before proceeding with the exercises, be sure to consult with a specialist. Be healthy.

Effective (video)

You need to take care of the strength and health of your knee joints so that your mobility does not decrease with age. We often take healthy knees for granted and do not notice impending problems until everyday activities such as lifting weights or going downhill become painful. Try following the steps below to strengthen your knees to stay active for as long as possible.

Steps

Part 1

Knee health

Learn the basics of knee anatomy. The knee is the largest joint in the entire human body. It is formed by the lower end of the femur, the upper end of the tibia, and the patella (patella). These bones are connected by ligaments and cartilage, including the meniscus, which serves as a cushioning pad at the junction of the femur and tibia.

Be aware of the most common knee injuries. The knee is one of the most stressed joints in the human body, which is why it is prone to various injuries. The more you know, the easier it will be for you to avoid situations that could lead to new injuries or aggravate previous ones.

The iliotibial tract (PBT) is a strip of denser muscle tissue that runs from the pelvic joint to the knee on the outside of the leg. PBT helps maintain knee stability during exercise. Overuse can cause inflammation and pain (called PBT syndrome). This injury is often experienced by runners, hikers and physically active people.
The anterior cruciate ligament (ACL) is often injured during running, jumping, or failing to land. Other ligaments can be damaged.
The meniscus acts as a shock absorber that protects the knee from colliding bones and can be easily ripped apart when turning, rotating, or braking.

Learn how other parts of the leg affect the knee. The quadriceps, popliteal and gluteal muscles act as stabilizers for the knee joints. These muscles need to be kept in good shape to maintain the health of the knees and protect them from injury.

Part 2

Exercises to strengthen the knees

Strengthen PBT. Before you start exercising, take some time to stretch and warm up your PBT. This will help strengthen your knees.

Stand with your left foot in front of your right foot and raise your arms above your head. Bend your upper body to the left as much as possible without bending your knees. Then switch legs and repeat the same: place your right foot in front of your left and bend over to the right.
Sit on the floor and stretch your legs in front of you. Place one leg on top of the other, pull your knee as close to your chest as possible and hold this position for a few seconds. Repeat the exercise with the other leg.
Walk a little briskly before doing basic exercises to warm up and warm up the PBT.

Perform recovery exercises after surgery. If you have undergone knee surgery or knee replacement, you may need specific exercises and stretching to increase your range of motion. Ask your doctor when to start stretching after surgery. The following exercises are usually recommended:

Train your quadriceps. These muscles are located on the front of the thighs. Strong quadriceps muscles strengthen the legs and increase their mobility. Exercise to develop these muscles.

Strengthen the hamstrings and muscles that are located on the back of your thighs. Stretching these muscles daily and exercising them at least twice a week can help relieve knee pain and increase mobility.

Strengthen your hips and glutes. Flexors of the thighs and muscles of the buttocks also play an important role in providing mobility in the legs. Strengthen these muscles to avoid putting too much stress on the knee joints. Among other things, many exercises for the hips and buttocks also strengthen the hamstrings and muscles.

Try restorative exercises that tone your muscles throughout your body. If your leg muscles are weak, your knees will also be affected.
- Yoga exercises are accompanied by low loads and increase the tone of the leg muscles.
- Swimming is also a great and safe way to strengthen your legs and knees and increase their flexibility.
- Walking and cycling keeps your legs and knees in good shape and prepares them for more stress.
Be careful when jumping. Jumping, such as jumping rope, can help strengthen the leg muscles, but if done incorrectly, you can injure your knee. If you do decide to do these exercises, learn how to do it correctly. Landing on straight legs puts high pressure on the knee joints, which can lead to injury. To prevent injury, land on bent legs and keep your shins upright. If you do not keep your shins upright when landing, you can get injured - in such a situation, try not to jump.