Knees Aerobic Exercises ... Keeping Them Healthy and Strong!

Knees ... before we begin talking about proper exercise, we first need to understand that we are dealing with four very important ligaments in this group. As we discussed in the "Quads" section of this TEAM-U site ... just as with other parts of your body ... strong ones are not just a "building your body thing". They are essential to almost everything you do in your daily life! If you have ever experienced an over or hyper extended one, or perhaps an ACL or MCL injury of any type, you know that proper care of your knees is essential to your mobility.

The four ligaments of the group are:

The Anterior Cruciate Ligament (ACL)

The Medial Collateral Ligament (MCL)

The Lateral Collateral Ligament (LCL)

The Posterior Cruciate Ligament (PCL)

What do each of these ligaments do?

What is their primary function movement?

The ACL is the ligament located in the center. It controls rotation and forward movement of the tibia (shin bone).

The MCL is the ligament that gives inner stability.

The LCL is the ligament that gives outer stability.

The PCL is the ligament located in the center. It controls backward movement of the tibia (shin bone).

While there are several exercises to choose from to help you condition and strengthen the knee ligaments, we'll be focusing on the most applicable of the bunch. Fortunately, many of the same exercises that you will do for your Hamstrings or Quads will simultaneously strengthen your knees. For example, Lunges, Squats and Exercise Ball Flexers .... you'll love them once you get comfortable with the mechanics and stability required for each of the exercises. There are many variations of these exercises available, so I'm sure we'll find a few that you will find to be enjoyable. So let's jump right in. The exercises below are listed in their simplistic form. Increase difficulty or add light weights, if desired, as you improve your form, balance and technique. Remember ... HAVE FUN!

The exercises are broken down into three sections or types, each with a different focus: Resistance, Elasticity and Aerobics. Visit each link on the TEAM U site to view all three areas of focus. Try each in their simplistic form, and then increase difficulty as you improve your form and technique. Remember ... HAVE FUN!



Aerobic Exercises:

Simple, but effective routine!

Swimming!!

Bicycling!!

There you have it .... I told you it was simple!!!

Swimming is perhaps one of the single best and easiest exercise a person can do for themselves. Try to do more of the breast stroke than the front crawl or back stroke, as it uses more of a wide sweeping whole leg type of action, especially the knees! So find a local pool near you, or a local beach with a designated swimming area and have some fun!

Bicycling ... depending on your aerobics level, increase or decrease speeds and/or terrain as applicable. It doesn't matter if you use a public riding trail, your street by your home, or a rugged outdoor setting. Bicycling works your legs, and knees, without adding a lot of pounding stress. Where ever your "spot" is ... just go for it! You can make these pretty intense! Have Fun!

Return from "Knees Aerobic" to "Aerobics" Main

To "Resistance" Exercise

To "Elasticity" Exercises

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