Knees Resistance Exercises ... Helping to Keep 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 is essential to your mobility.
The four ligaments of the knee 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 in 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!
Resistance Exercises:
Lunges
Exercise Ball Flexers
Safety Note: With all these, be careful to not put undue stress on your back. Flow through your number of reps with smooth action, with purpose, don't just hurry through the routine. Feel the Knees working! You will probably feel several leg muscles working, but the majority of the action should be done placing a mental focus on the interaction and activity of your knees.
Lastly, remember that for all of these exercises ... feel free to use what you have. Don't buy a bunch of fancy equipment if you already have something that will work for you. Modify as needed! (e.g. exercise balls, weights, stretch bands, soup cans, etc.) Remember .... Simplicity!
Lunges: For these we are going to be using your body weight only! To start, stand in an upright position, feet approximately shoulder width apart. No weights are being used this time as we are most concerned with having you FEEL your way through the exercise, while stimulating your knees. Balance is key here.
Now, step forward (right or left leg, doesn't matter which) with a comfortable step, not too short, but don't over reach either. Keep the toes and foot (both feet) pointed forward and begin to lower yourself by bending at the knees until your lower knee is but a few inches from the floor and your upper leg is flat or parallel to the floor. Your front foot should be flat on the floor and your back foot should be toes planted and heel in the air. Just let your arms slide straight down your sides. Once you are in the "down" position, remember to hold the position for a few seconds, then slowly rise back up, step back, and return to your starting (standing) "up" position.
For this exercise you can do a certain number of reps with the same foot and then switch feet, or you can alternate back and forth from right to left stepping forward. They work just as well either way, so YOU decide which way works best for you!
Exercise Ball Flexers This one is really easy and straight forward. All you need to do this is a soft surface to lie down on and an exercise ball. Start on your back with your entire body straight, as if you were standing straight. Your legs need to be spread wide enough to allow for the exercise ball to be between your lower legs (shins, calves). Close your lower legs around the exercise ball, and then pull your knees up towards you until they are perpendicular to the ground. Now with the ball still between your legs, rotate your legs up (bend them up towards the ceiling) so that your legs are essentially in a reasonably straight vertical position. Be careful to NOT lock your knees, as this causes undue stress on them. Hold the ball there for 5-10 seconds, and then return the ball to the perpendicular position. Repeat these motions for the desired number of reps. To finish, simply drop the ball weight to the floor and carefully lower your legs back to the soft surface. You're done ... it's that simple!
For additional resistance, move to a larger diameter exercise ball or for a real twist you can substitute a weighted fitness or medicine ball in place of the exercise ball. Remember to start with a very light weighted fitness or medicine ball and then build up from there. Many fitness equipment retailers have2, 3 or 4 pounders for starters, and offer all the way up to 10, 12 and even 20 pounders. You decide which works best for you.
Return from "Knees Resistance" to "Resistance" Main
To "Elasticity" Exericses
To "Aerobics" Exercises
Back to "Team U Fitness Training Home"
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