Keeping the knees strong is a crucial part of maintaining overall health, as the knees support the human body in mobility. When the ligaments and joints in the knees begin to weaken, it can impair walking and will certainly have an affect on athletic abilities. For this reason, many athletes perform knee proprioception exercises to increase their knee strength and improve overall balance and coordination.
Begin Properly
Before you attempt to do any of the knee exercises listed below, it is important to warm up for ten minutes in order to loosen the joints. The best way to do this is by walking at a medium pace, about 3.5 miles per hour. This will help prevent any damage from over-stretching or straining the muscles during the exercises.
Sets and Repetitions
For the best results, begin the exercises with two sets of five repetitions each, resting ten to twenty seconds in between each repetition and thirty seconds to one minute between each set. As your fitness level improves and your knee joints become stronger, work up to three sets of ten repetitions each. You can add ankle weights at this point for more resistance. The key is to add reps slowly so that you do not strain the muscle and joints, doing more harm than good.
One Leg Balance
Stand up, keeping your back straight, and lift your right foot off the floor by flexing the knee. This should result in your left forming an "L" shape. Assume the position you would be in were you in a running stance, flexing your ankle, knee, and hip. Remain in this position for one minute. Perform the desired amount of repetitions and sets, then perform the same steps with the opposite leg.
Leg Swings
Stand next to a wall, chair, or table that you can grasp to steady your balance. Lean forward slightly and swing your left leg to the right side of the body until you feel a stretch. Keep your toes pointed up towards your head. Swing the leg back to the left side of the body but continue the motion until it is as far left as comfortable. You want to feel a mildly uncomfortable stretch but not be in pain. Return leg to the starting position. Complete the desired amount of sets before performing the routine with your other right leg.
Single Leg Squats
Stand with upright posture with your left foot planted in front of you and your right foot planted slightly behind you. The feet should be about hips-width distance apart. Rest your right toes onto a step that is approximately six to eight inches high, keeping your weight on the left foot in front of you. Slowly lower your left knee to perform a squat, moving your right arm forward for balance. Return to the standing position, perform sets, then repeat with other leg. Once you are comfortable performing squats without weight, you can add dumbells, usually ranging between five and fifteen pounds, for added resistance.
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