Lindsay Forster

Page 1

Exercise for Stronger Knees Strengthening the muscles that support the knee with knee exercises is most important in protecting your knees from injury and knee pain. Weak or fatigued muscles cannot adequately support the knee joint or absorb shock before it gets to the knee and the extra stress placed upon the knee can cause injury to the structures of the knee. Strengthening exercises can make the muscles tight, so follow strength exercises with stretching exercises. Stretching the muscles that support the knee with knee exercises is also important in preventing injury. Flexible muscles are not as easily injured as tight muscles. Tightness of muscles connected to the knee can also pull the knee out of alignment. When doing stretching knee exercises, be careful to go slowly and not to overstretch. You do not want to tear a muscle. You need to increase the duration of your knee exercises gradually to avoid overuse injuries and knee pain. Be patient. You will see results. Strength must be built up gradually. When muscles, tendons or ligaments are stressed slightly beyond their limits, microscopic tears occur. This is normal, and as these tears heal the muscles actually become bigger, firmer and stronger. These microscopic tears must be given adequate time to heal or chronic problems can develop. Try not to exercise the same muscle groups two days in a row to give your body a chance to recover. Stretching knee exercises can be done more often.

1. Donkey Kick with Resistance Band Primary muscles in action: Glutes, Hamstrings Preparation On a soft surface, get down on your hands and knees with the resistance band wrapped behind the thighs. Place the middle of the band on the arch of your right foot and hands in the handles. Move the hands forward underneath the shoulders. Execution Lift your right knee off the floor, and arch your lower back so it dips slightly toward the floor. Keeping your right foot deeply flexed, squeeze your right butt cheek, and kick your right foot straight back in line with your hip. With control, return to starting position with your knee off the floor. Repeat 10–20 repetitions on each leg, with 2–3 sets on each side. Focus on keeping your spine and pelvis steady as you move your leg to strengthen your core.

Welcome Lindsay Fitness Model Lindsay Forster joins the activelife Guide family.


Turn static files into dynamic content formats.

Create a flipbook
Issuu converts static files into: digital portfolios, online yearbooks, online catalogs, digital photo albums and more. Sign up and create your flipbook.