Knee strengthening
Knee strengthening is a combination of strengthening the muscles around the knees, and the muscles above and below the knee. This article focuses on the importance of the muscles Glutes and calf muscles located above and below the knees respectively.
Point 1 – The knee is controlled by the hip and knee
Knee strengthening is best achieved by strengthening the glutes (buttocks) and ankles. The knees are positioned in the middle of your hip and ankle. As a result it responds to the actions of these larger muscles.
For instance, if you stand up now and flatten the inside of your foot to the floor you will see your knee position change. Likewise, if you rotate your hip inward and keep your ankle still, you will notice that your knee remains in the same position.
Point 2- Glutes and ankle stabilise the knee
The knee will be placed in a much more stable position once these to muscles are stronger. For instace, if you are a fast bowler (cricket player), and you only have 80% pronation of your ankle (ankle rotation), where do you think your body will get the other 20% from. You guessed it, its the knee. The knees not meant to raotate.
Point 3 – strengthen the hips and ankles for a stronger knee
Knee strengthening starts with strengthening the glutes (buttocks) and ankle muscles (calf). These muscles have to work together so it would be pointless to work these muscles in isolation. Once the glutes are stronger it becomes easier to place the knee joint in a stronger position. Knee strengthening must teach the ankle, knee, hip and core region to work together
Point 4 – The glutes are the strongest muscle in the body
The gluteus muscles are three separate muscles.
One of the muscles, which is the one we spend most of our time sitting on, is the power house muscle. It is one of the most powerful muscles in the body and is one of many muscles that provide great hip strength. Strengthening this muscle is important. Due to the fact that we sit on this muscle all day the constant pressure placed on it can weaken the glutes.
Best Knee Strengthening Exercise
(1) Single leg Romanian dead lift:. One of the best knee strengthening exercises
Start with your feet at shoulder-width apart. Bend your knees, and lower the body to the floor level with your hips and pick up the other leg behind you. Make sure to keep the knee slightly bent and once again, push your hips backward, looking up, shoulders back and lower back arched.
Muscles worked: Glutes (all), knee, calf
Sets and repetitions: 3 sets of 15, with a 30
Progression: Add dumbells.
Knee strengthening Benifit:
This is great for strengthening the Glutes, while teaching the knee and ankle to work together.
The video above is all one of the best glute strengthening exercises for runners, cyclist, injury prevention or rehabilitation. Add this glute strengthening exercise to your weekly routine.
Topic: Knee strengthening
Terry says:
My husband was diagnosed with Osteochronditis about three years ago and he has been through three surgeries on one knee, which included breaking his leg to straighten out a slight bow-legged condition to relieve pressure on his knee and also stem cell replacement at the same time. Although the Dr. was hoping for repair and a less painful life, it has not relieved most of the pain he feels in the joint and we fear it has spread to other joints as well (most known for attacking the the knees and elbows). The bones have become too brittle due to the disease for joint replacement. With all that in mind, do you have any special suggestions that would help to alleviate some of his pain (other than pharmaceuticals of course) that he could do on his own without attending the very expensive option of physical therapy (which at this point would not be covered by insurance)?
gerald says:
Hi. Very sorry to hear about your husbands knee condition. Lets hope that it doesn’t spread to other areas of his body.
Unfortunately, my specialty is injury prevention and working very closely with physiotherapists once patients have had physio treatment. It would be beyond my remit to help or offer advice.
I hope you can find something to take some of the pain away for your husband. I can only imagine how difficult it must feel having knee pain. Sorry I couldn’t have been more help
AuctionMama says:
I always worry about my knees as I get older. I don’t want to be one of those old ladies that has to go in and get her knees done. I love single leg Romanian dead lifts. They don’t hurt much while you’re doing them, but ouch, later on, sore but.
gerald says:
Your so right about feeling them the next day. It slowly creeps up on you
Kelly Wade says:
Knee strength is very important for anyone, even those who don’t workout regularly. I don’t think people realize that it takes the strengthening of all of the muscles in the leg to ensure that the very sensitive and important knee stays strong itself. As a runner I definitely know just how vital it is to strengthen all of the leg muscles to keep your knees strong and flexible.
gerald says:
Thanks for your comment Kelly. I couldn’t agree more. It is normally when we get injured that we realise the importance of these muscles.
Susan Cooper says:
Knee health is so important for whole body health. I believe so many people take knee health for granted. These are great tips and exercises.
gerald says:
Thank you for your comment
AliceP says:
Great information, I’ve been looking of way to improve my strength for my whole body and I’m particularly concerned about my knees as my grandmother had to have knee surgery because they were so weak. The treatment was great but its not the same as having a real knee, although it has got her back on her feet again.
gerald says:
Yes indeed, if you can avoid surgery than you should do. Trying to find natural solutions like the ones offered here are what most good physios and medical professionals advise.