The knee grants aid for the majority of the activities, like walking, squats, kneeling, and running. There is a precise arrangement of bones, cartilage, tendons, and ligaments that contribute to its functionality. However, have you ever made an extra effort to maintain stability in the knees? No? That's all right; we've got you covered. In this blog, we will discuss the main 5 exercises that shouldn’t be skipped. This will give you long-term benefits in terms of knee health.
Engaging in the right exercises after recovering from an injury plays an integral role in preventing re-injury. It offers many benefits, such as,
Building strength in glutes, joints, and hamstrings.
Enhancing joint stability and balance.
Improving flexibility and mobility.
Builds tolerance for repetitive stress.
Builds confidence.
Dr. Uday Meghnathi emphasizes the importance of post-injury exercises. If you are facing any pain and discomfort, it is highly recommended to see him at the earliest. He is the best knee specialist in Vadodara with numerous satisfied & happy patients. He has extensive experience as an orthopedic specialist and leads a highly qualified team. His facility is fully equipped with modern advancements to ensure your impeccable treatment. Call to schedule an appointment.
This exercise focuses on the hips, glutes, and thighs, which provide support for knee alignment. To perform it, place a resistance band near your knees or ankles and take the half-squat position. Then move laterally sideways while keeping tension in the band. Do at least 10-15 steps at a time for best results.
Lunges build strength in the quadriceps, hamstrings, glutes, and calves. It promotes joint stability, balance, and even load distribution. Keep one of your legs ahead and lower your body, making the knee at a 90-degree angle in a way that the knee is exactly above the ankle.
It is a versatile exercise that strengthens the quadriceps and overall knee joint health. Lie straight on your back. Now bend one leg and keep the other one straight. Then engage your core muscles and lift the leg for about 12 inches without bending your knees. Hold it for a few seconds and release.
It is an evergreen exercise that engages the glutes as the priority target. It also stabilizes the hips and pelvis, helping to lessen the stress on the knees. With your feet flat on the floor and your knees folded, lie on a yoga mat. Squeeze your core muscles and raise your hips so that you form a bridge from your shoulders to your knees. Perform this back and forth at least 10 to 15 times.
This exercise might seem very simple at the start, but it helps build power in the quadriceps and knees. Stand against a wall with your feet apart. Now start sliding down the wall until your knees form a 90-degree bend. Hold the pose for a few seconds. This will strengthen the main muscles and support proper knee alignment.
Exercise is essential for long-term healing and injury prevention because it strengthens support muscles, enhances balance, restores flexibility, and corrects movement patterns. Frequent exercise also increases self-esteem and makes sure your body is better equipped to withstand physical challenges. Dr. Uday Meghnathi is a renowned orthopedic doctor in Vadodara, offering services like fracture management, joint replacements, pediatric orthopedics, etc. If the knee complications still exist, call us to book your appointment now!