We need to maintain the strength and health of our knees in order to remain able to move well into old age. Many people neglect knee health and don't notice a problem until the knee hurts when lifting objects off the floor or when going up and down stairs. This article explains how to strengthen your knees so that you can comfortably move around at any time.
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Part 1 of 3: Understanding the Meaning of Knee Health
Step 1. Learn knowledge of knee anatomy
The knee is the largest joint in the human body that is formed from the bottom of the thighbone (femur), the top of the shinbone (tibia), and the kneecap (patella). The femur and shinbone are connected by ligaments and cartilage, including the meniscus which lines the area where the femur and shinbone meet.
To perform some activities that involve leg movement, we must bend our knees at a certain angle, for example: 65° when walking, 70° when picking up objects from the floor, 85° when climbing stairs, and 95° to be able to sit and stand comfortably
Step 2. Be aware of common knee injuries
The knee is one of the joints that is easily injured because it is most often used for daily activities. More knowledge about knee health helps you avoid things that cause or exacerbate knee injuries.
- The iliotibial band, also known as the IT band, is a thick band of muscle that extends from the outside of the pelvis (pelvis) to the outside of the knee. This muscle functions to stabilize the knee when we do physical activity. If used excessively, the IT band can become inflamed or painful, resulting in iliotibial band syndrome (ITBS). Runners, mountain climbers, and people who do a lot of strenuous activities that put a strain on the knees often have this syndrome.
- The anterior cruciate ligament (ACL) is often injured during activities that put stress on the knee joint, such as running, jumping, and landing on a hard surface after jumping. This activity can injure other ligaments.
- The meniscus, which functions as an impact absorber, is easily injured when twisting, tiptoeing, or reducing running speed.
Step 3. Find out what other part of the leg is affecting the knee
The knee is supported by the muscles in the legs, especially the quadriceps, hamstrings and gluteus muscles. Keep the strength of these three muscles so that the knee remains strong and does not get injured easily.
The quadriceps, hamstring, gluteus, and hip muscles function to stabilize the knee. To improve body stability, do exercises to strengthen and stretch these muscles
Part 2 of 3: Exercising
Step 1. Do the IT band stretch
To keep your knees strong, take time to stretch and warm up your IT band muscles before engaging in strenuous activities.
- Stand with your left leg crossed in front of your right leg and stretch your arms above your head. Lean your upper body to the left as far as possible without bending your knees. Repeat the same movement while crossing your right leg in front of your left and leaning to the right.
- Sit on the floor with your legs stretched out in front of you. Cross your right leg over your left. Bend your knees and pull them as close to your chest as possible. Maintain this posture for a few seconds. Straighten both legs again. Cross your left leg over your right and repeat the same movement.
- Take the time to walk for a while before doing strenuous exercise to flex the IT band muscles.
Step 2. Perform postoperative rehabilitative exercises
After knee surgery or kneecap replacement, you will need to do certain stretching exercises to increase your range of motion. Ask your doctor when you can stretch after knee surgery. Some of the movements that are commonly performed, for example:
- Sit with your knees bent. Sit in a sturdy chair and lower one leg under the chair as far as possible without lifting your thighs from the seat. Hold for 5 seconds before pulling your leg back forward. Repeat the same movement with the other leg.
- Sit with your knees straight. Sit in a sturdy chair with your knees bent. Lift one leg while trying to slowly straighten the knee. Hold for 5 seconds before lowering again. Do the same movement with the other leg.
- Lift your leg while straightening your knee. Lie on the floor with one leg bent and the other leg extended. Slowly raise the straightened leg and then lower it again. Do this movement 10 times for each leg.
Step 3. Exercise the quadriceps
Strong quadriceps or quadriceps will increase leg strength and mobility. Train the quadriceps muscles by doing the following movements:
- The exercise to contract the thigh muscles is beneficial for people with chronic knee problems or knee surgery. Lie down while straightening both legs. Contract your upper thighs for 5 seconds then release. Do this exercise for both legs.
- Do lunges to work the quadriceps muscles. Stand straight while holding your waist. Step your left foot forward as far as you can then lower your body to the floor until your left knee is bent 90° and make sure that your knee is not further forward than your heel. Lower your right knee until it almost touches the floor. Get back up straight and repeat this movement a few times. Perform the same movement by advancing the right leg.
- You can work your quadriceps with a light impact or no impact using a tool, such as a stationary bicycle or a machine for walking in place. Instead of running, it's a safer way of training for people with arthritis or people who have had knee surgery.
Step 4. Strengthen your hamstring muscles
Stretching your hamstrings or hamstrings once a day a few days a week will relieve knee pain and improve mobility.
- Touch the toes. Stand straight and lean forward while straightening your spine and contracting your abdominal muscles. Try to keep your back straight as your body moves forward. If you can't touch your toes or ankles yet, have a chair in front of you with the back of the chair pressing against the wall. Bend forward while trying to touch the seat of the chair.
- The heel lift is also beneficial for strengthening the knee. Stand with your feet parallel to the front. Lift the soles of the feet back until the heels touch the buttocks.
- Do the "donkey kick". Stand behind the chair holding on to the top of the chair back. Make sure the front of the seat mount presses against the wall. Lift one leg back while bending the knee. Lower again to the floor and repeat the same movement with the other leg.
- Lie on the floor with your knees bent into a bridge posture. Contract your gluteus muscles as you slowly lift your pelvis 10-15 cm off the floor. Hold for a moment then lower your pelvis back to the floor. This exercise is useful for strengthening the hamstring, hip, and gluteus muscles.
Step 5. Work your hips and gluteus muscles
The hip flexor and gluteus muscles are important for various movements and for maintaining leg mobility. Prevent excessive strain on the knee by strengthening the muscle. As a bonus, moves that work your hips and glutes also benefit your hamstrings.
- Do a clam-like motion. Lie on your side while bending your knees. Lift the knee above while keeping the soles of the feet together. Hold on for a while then lower again. Do this movement 10-12 times and then lie on the other side. Do the same movement with the other leg.
- Squat movements with a short range of motion are also beneficial for people with knee problems. Stand straight and bend your knees and lower yourself to the floor as much as you can while straightening your back. If you want to do a lighter exercise, use a chair. Sit on a chair, stand up, sit down again. Do this movement repeatedly.
Step 6. Perform recreational exercises to strengthen muscles throughout the body
Knees will be less strong if the legs are not strong enough. To fix this, do the following exercises:
- Yoga is a low-impact exercise that strengthens the leg muscles.
- Swimming is a great way to strengthen and stretch your leg and knee muscles because there's no impact during training.
- Walking and cycling get your feet and knees ready for strenuous activities.
Step 7. Be careful when jumping
Exercises that involve jumping movements, such as jumping rope, can strengthen your leg muscles, but can injure your knees if you don't do it the wrong way. Learn the right way if you want to practice jumping. Landing while straightening your knees after jumping puts a lot of stress on your knee joints, which can result in injury. If your knees are strong enough, practice landing in a half-squat position with your knees bent and your shins vertical. Don't jump if you can't land on your shins vertically as this can cause knee injuries and posture problems.
Part 3 of 3: Changing Lifestyles
Step 1. Eat foods that can prevent inflammation
Inflamed joints will become weak and painful. So that the knee remains strong, consume foods from ingredients that contain anti-inflammatory substances.
Examples: fish, flaxseeds, olive oil, avocados, fresh fruits and vegetables
Step 2. Consume enough vitamin E
Based on research, vitamin E is able to prevent the production of enzymes that damage cartilage in joints. Spinach, broccoli, peanuts, mango, and kiwi contain vitamin E.
Step 3. Consume more calcium
Try to prevent osteoporosis because bone health is important for knee strength. Calcium can be obtained by consuming cow's milk, yogurt, soy, cheese, goat's milk, and green vegetables.
Step 4. Do not do activities that cause pain
If the knee feels very painful when you are active, do not continue so that the knee does not get weaker. Do light impact exercises to rest your knees for a while. After a few months of focusing on building strength and flexibility in your leg muscles, you can start doing your favorite activities without feeling sore.
Warning
- Running on hard surfaces will gradually damage your knees. Get in the habit of wearing the right shoes when running and don't push yourself.
- If your knee hurts during activity, stop immediately.
- Don't twist your knee so that your leg bends to the side because the ligaments that support the knee joint will be stretched or torn (unlike muscles, ligaments shouldn't be stretched).
