Preventing Knee Injuries With These Exercises

3 Knee-Strengthening Moves
Keep knee injuries at bay with these smart exercises

Achy knees? Weak legs may be to blame. When the muscles surrounding the knee aren’t strong, your knee takes up the slack—putting extra pressure on the joint that can lead to pain and, worse, injury. These exercises strengthen the muscles around your knee, keeping it protected.

Lunge
Starting position:
• Step backwards with your left foot, with your hands on your hips.
• Keep your right foot and knee in alignment with each other.

Movement:
• Bend your right leg until your thigh is parallel to the floor.
• Hold for 2 seconds, then slowly rise back up. Repeat 15 times, then switch legs.

Strength Training

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Adduction
Starting Position:
• Lie on your left side with your left leg extended. Your right knee should be bent in front of you at a 90 degree angle.
• Support your head with your left hand, and place your right hand flat against the floor in front of you.

Movement:
• Lift your left leg up 4-5 inches. Hold for 2 seconds at the top, then lower.
• Repeat 15 times, then switch legs.

Abduction
Starting Position:
• Lie on your left side with both legs extended.
• Support your head with your left hand, and place your right hand flat against the floor in front of you.

Movement:
• Lift your right leg up about 12 inches. Hold for 2 seconds at the top, then lower.
• Repeat 15 times, then switch legs.

Published August 2013, Prevention

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