Content

• To step
• Part 1 of 3: The health of the knee
• Part 2 of 3: Exercises for strengthening the knees
• Part 3 of 3: Changing your lifestyle to strengthen your knees
• Warnings

It's important to keep your knees strong and healthy so that your range of motion doesn't decrease as you get older. Often we take the health of our knees for granted, without regard to the fact that a problem may be emerging. We only notice when everyday activities, such as lifting a box or going down a hill, become painful. Take the following precautions to strengthen your knees and make sure you can stay active for as long as possible.

To step

Part 1 of 3: The health of the knee

1. Know the knee anatomy. The knee is the largest joint in the body and is made up of the lower part of the femur (femur), the upper part of the shin (tibia), and the kneecap (patella). These bones are connected by knee ligaments and cartilage, including the meniscus, which provides cushioning where the femur and tibia meet.
2. Be aware of common knee injuries. As one of the most stressed joints in the body, the knee is subject to a variety of injuries. The more knowledge you have about this, the better prepared you are to prevent conditions that could lead to damage or aggravate it.
   • The iliotibial band or IT band is a thick layer of tissue that runs from the outside of the pelvis to the outside of the knee. The IT strap helps stabilize the knee during physical exertion. It can become inflamed and painful when overloaded, which in turn can lead to iliotibial band syndrome (ITBS). Runners, walkers and other active people often suffer from this injury.
   • The anterior cruciate ligament in the knee usually tears during sports such as running, jumping, and landing from a jump. Other knee ligaments can also be damaged.
   • The meniscus, which acts as a shock absorber for the knee joint, can easily be damaged or tear during movements such as turning, pivoting, or slowing down.
3. Understand how other parts of the leg affect the knee. The knees are supported by a variety of leg muscles, especially the quadriceps or thigh muscles, hamstrings, and the gluteal muscle. Making and keeping these muscle groups strong will help to strengthen your knees and prevent injuries or damage.

Part 2 of 3: Exercises for strengthening the knees

1. Stretch your IT band. Take some time to stretch the IT band and warm up before exercising. This is an excellent way to make and keep your knees strong.
   • Stand with your left foot crossed over your right foot and extend your arms above your head. Lean to the left with the upper body as far as you can without bending your knees. Repeat for the other knee by keeping your right foot crossed in front of your left foot and bending to the right with your upper body.
   • Sit on the floor with your legs extended in front of you. Cross one leg over the other and pull your knees as close to your chest as possible. Repeat for the other leg.
   • Take a brisk walk before you start with more complex exercises to give your IT band a chance to warm up.
2. Train your quadriceps, hamstrings, and glutes.
   • Do lunges to work on your quadriceps or thigh muscles. Stand upright with your hands on your hips. Take a big step forward with your left foot and lower your body to the floor as far as possible until the front leg is at a right angle. Lower the knee of the back leg until it almost touches the floor. Repeat this exercise several times and then switch legs.
   • Strengthen your hamstrings with step-ups. Stand in front of a platform and practice stepping on with your feet, alternately. Repeat several times for both legs.
   • Do squats to get stronger glutes. Stand up straight and bend your knees toward the floor, keeping your back straight. For a less strenuous exercise, you can also use a chair where you stand and sit again, a number of times in a row.
3. Learn to jump rope well. Jumping rope is a fantastic exercise and, when done correctly, a great method for strengthening the knees. Try skipping rope in front of the mirror so you can check its performance. Do you come down with straight knees, or are they bent and bouncy? Landing on the floor with your knees straight puts too much pressure on the joint and can eventually lead to injuries. For stronger knees: Practice landing in a half squat position with knees bent.
4. Try some sports that help strengthen all the muscles of your body. If your legs aren't strong, neither are your knees.
   • Yoga is an activity that is not very taxing but is still good for the muscle strength of your legs. An additional advantage is that many yoga poses are suitable for warming up and stretching the knees.
   • Swimming is another activity that is great for training the strength and flexibility of your legs and knees.
   • Walking and cycling keep the knees and legs in good shape for possible heavier loads.

Part 3 of 3: Changing your lifestyle to strengthen your knees

1. Include anti-inflammatory foods in your diet. Joints become weaker and painful from inflammation, so adding the right nutrition to your diet can help keep your knees strong.
   • Fish, flaxseed, olive oil, avocados, fresh fruits and vegetables are known for their anti-inflammatory properties.
2. Make sure you are getting enough vitamin E. Vitamin E has been associated with enzymes holding back the breakdown of cartilage in the joints. Spinach, broccoli, peanuts, mango and kiwi are excellent sources of vitamin E.
3. Eat more calcium. Bone health is also important for knee strength, so take precautions against osteoporosis. Milk, yogurt, cheese, and goat's milk are good sources. Almonds and leafy greens also provide a lot of calcium.
4. Be careful with sports and other activities that cause pain. Chances are, these are not good for the knee in the long run. Try exercises that are less stressful for a while to give your knees a rest. After a few months of focusing on muscle strength in the legs and flexibility, you can assume that you can get back to work with your favorite leisure activities without pain.

Warnings

• If you experience pain while performing any of the listed activities, stop immediately.
• Do not twist your feet in such a way that your knees are pushed to the side. Doing so risks permanent damage from stretching or tearing the knee ligaments that hold the knee together (knee ligaments, unlike muscles, are not designed to stretch).
• Running on a hard surface such as asphalt can be devastating on the knee over time. Always wear good running shoes and do not overdo running.