Lindsay Forster

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.

Training

2. Stability Ball Leg Curl Primary muscles in action: Hamstrings, Glutes, Core Preparation Lie supine on floor with lower legs on exercise ball, with arms extended out to sides. Straighten knees and hips raising back and hips off of floor.

Execution Keeping hips straight, bend knees, pulling heels toward rear end. Allow feet to rollup on to ball. Lower to original position by straightening knees. Repeat.

3. Romanian Deadlift Primary muscles in action: Hamstrings, Glutes Preparation Grasp barbell from rack or deadlift from floor with shoulder width to wide overhand grip. Stand with shoulder width or narrower stance.

Execution Lower bar to top of feet by bending hips. Bend knees during descent and keep waist straight so back is parallel to floor at lowest position. Lift bar by extending at hips and knees until standing upright. Pull shoulders back slightly if rounded. Repeat.

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Rehab After Injury

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4. Lateral Side Step with Band Primary muscles in action: Gluteus maximus, tenor fascia lata, quadriceps Preparation Place the band around your ankles, position your feet about shoulder width apart, knees bent like a half squat position.

Execution With your feet shoulder width apart, start with tension on the band, and slowly step to the right. Slowly bring your left leg to the original stance. Try ten steps to the right, and in the same way, ten steps to the left.

5. Stability Ball Squat Primary muscles in action: Gluteus maximus (glutes), quadriceps (quads) Preparation Place a stability ball against a wall and gently lean against it, positioning the top of the ball into the small of your back, but making contact with your tailbone, low- and mid-back. Your feet should be positioned 6 - 12� out in front of your body, feet hip-width apart with toes facing forward or turned out slightly.

Execution Downward Phase: Inhale. Keep the tailbone, low and mid-back against the ball as you bend your knees, and begin to lower the body.

Push back with your hips, allowing them to drop under the ball. The ball will glide down the wall with you as you lower your body toward the floor. Do not move the feet. Keep your knees lined up with your 2nd toe. Continue to lower yourself until challenged or until your thighs align parallel to the floor. Hold this position briefly.

Upward Phase: Exhale and slowly push your body up away from the floor. Extend your hips to bring them back underneath your body.

Continue pushing upward, returning to your starting position.

To help develop the foundations of good squatting form, emphasize dropping your hips down and slightly under the ball, and avoiding driving your knees down and forward.

Rehab After Injury

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