7- KNEE STRENGTHENING EXERCISES | To Help Fix Knee Pain and Build your Stronger and Healthier Knees
If you're suffering from knee pain, then this daily routine is for you! By following this routine, you'll be able to strengthen your knees and fix knee pain. After watching this video, you'll be able to have stronger, healthier knees that you can rely on for years to come!
Lucy (Your Qualified Online Trainer ) lwrfitness.com/
UNDERSTANDING MORE ABOUT OUR KNEES:
Our knees are complex and crucial joints that play a significant role in our ability to move, walk, run, jump, and perform a wide range of activities. They are formed by the articulation of three bones: the femur (thigh bone), the tibia (shin bone), and the patella (kneecap). The knee joint is classified as a hinge joint, allowing primarily flexion (bending) and extension (straightening) movements.
Key components and structures of the knee include:
Articular Cartilage: This smooth, slippery tissue covers the ends of the bones where they come into contact in the joint. It helps reduce friction and allows for smooth movement of the knee.
Meniscus: The knee has two C-shaped menisci (plural of meniscus) made of cartilage that act as shock absorbers and help distribute weight and forces across the joint.
Ligaments: Ligaments are tough, fibrous bands that connect bone to bone and provide stability to the joint. The knee has four main ligaments: the anterior cruciate ligament (ACL), the posterior cruciate ligament (PCL), the medial collateral ligament (MCL), and the lateral collateral ligament (LCL).
Tendons: Tendons are tough cords of tissue that connect muscle to bone. The quadriceps tendon connects the quadriceps muscle to the patella, and the patellar tendon connects the patella to the tibia.
Synovial Membrane and Fluid: The synovial membrane lines the joint capsule and produces synovial fluid, which lubricates the joint and nourishes the cartilage.
Knee problems and injuries are common and can occur due to various reasons, such as overuse, trauma, aging, or underlying medical conditions. Common knee issues include:
Osteoarthritis: The gradual breakdown of the articular cartilage, leading to pain, stiffness, and reduced mobility.
ACL Tears: Injuries to the anterior cruciate ligament, often occurring during sports that involve sudden stops and changes in direction.
Meniscus Tears: Tears in the menisci can result from twisting or direct impact, causing pain, swelling, and limited range of motion.
Patellofemoral Syndrome: A condition characterized by pain around the front of the knee, often due to issues with the patella's alignment.
Runner's Knee (Patellofemoral Pain Syndrome): A common overuse injury resulting in pain and discomfort around the patella.
To maintain healthy knees, it's important to engage in regular physical activity, perform exercises that strengthen the muscles around the knee, maintain healthy body weight, use proper techniques during activities, and practice good joint-friendly habits. If you experience persistent knee pain, discomfort, or mobility issues, it's advisable to seek medical attention from a qualified healthcare professional or orthopaedic specialist.
AS YOUR QUALIFIED ONLINE TRAINER I have put together this 7-minute daily routine that will strengthen your knee and help you repair or prevent knee pain.
By following this routine, you'll be able to reduce your risk of developing knee pain in the future!
00:01 Introduction to
00: 32 Light Warm Up
01:26 Knee Exercise: 1- Calf Raises
02:29 Knee Exercise: 2 - Knee Lifts
03:27 Knee Exercise: 3 - Lateral Leg Lifts
04:28 Knee Exercise: 4 - Hamstring Curl
05:27 Knee Exercise: 5 - Leg Extension
06:30 Knee Exercise: 6 - Glute Squeeze with Hamstring Activation
07:25 Knee Exercise: 7 - Straight Leg Lift
08:41 Stretching
10:32 High 5
#kneefriendly #kneeexercises #kneeworkout #lucywyndhamread
27 июл 2024
