Knee injuries happen more often among the young and athletic populations in the UK. The knees are also the most common joints that get injured in sporting accidents with torn ACL (anterior cruciate ligament) being the most common at 49 per cent. 

Runners and athletes have a high risk for knee injuries, especially ACL. If you’re either one, you can lower your risk and strengthen your knees by doing knee exercises especially designed for runners.

How Often Should You Do Knee Exercises?

Do simple, non-strenuous knee exercises every day and incorporate them into your daily workout routine. If your choice of knee exercises are on a higher difficulty level, commit to it every other day or every two days to avoid overtaxing your knees.

Here are examples of simple knee exercises you can do at home.

Knee bends

Stand about a foot away from a clean wall with your knees hip-width apart. Slowly lower your upper body until your back hits the wall. Slide down slowly, bending your knees slightly sideward (but don’t let them go past your feet). Your knees and toes should point in the same direction.

Slowly move back up and use the wall leverage to lift your weight and maintain your balance. Repeat.

Forward lunges 

Extend the right foot forward and lower your body. Bend your right knee forward as you lower yourself and point your left knee to the ground (but don’t let your knees touch). Keep your right knee at a right angle as much as possible. Hold this position for a moment, then use your heels to push yourself up back to a standing position. Repeat with the left foot going forward.

if you have to shuffle your left foot back so that you’ll have more room to keep your right knee at a 90-degree angle, it means you should take bigger steps forward.

Repeat the exercise, this time with your left foot moving forward. You may take this exercise further by doing walking lunges.

Side-to-side lunges

This exercise works the same way as the forward lunges, only this time you’re making long steps sideward.

Jump squats

Extend your arms straight forward or up, depending on your preference. Jump high enough to stretch your legs and point your toes downwards, feeling the stretch in your leg muscles. Land softly, then lower your buttocks until your thighs are perpendicular to the ground.

You may lean your upper body forward a little so that you can control your centre of gravity. Avoid touching your abdomen to the tops of your thighs so you won’t find it harder to jump again.

Leg raises

Find a chair with the perfect height, i.e., your thighs are parallel to the ground and your knees at a right angle when your feet are flat on the floor. Sit up straight and put your hands on your waist. Raise your right foot until your entire leg is horizontal. Point your toes upward. 

You can hold this position for a few seconds before slowly lowering your leg. Repeat with the other foot.

 

What to Do If You Experience Chronic Knee Pains

Not all knee pains are due to ACL, but it doesn’t hurt to consult a doctor if it happens frequently. If there is indeed an issue with your knee, your doctor may recommend getting an isolated x-ray or whole-body CT scan to be sure. 

Get Your Knees Scanned at Vista Health

Get clear and reliable scans of your problematic knees at Vista Health. Our experienced radiologists use modern CT scanners, x-rays and other equipment to produce clear, clean images of your knees that your doctors can use for their final diagnosis.

Contact us to book an appointment.


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