Best Exercises For Keeping Your Knees Healthy in Chicago IL
The knee is a delicate and complex joint that is made up of muscles, menisci, bones, ligaments, cartilage, and the patella. It is in charge of supporting a good part of our weight and cushioning the impact of activities such as running or jumping. Therefore, it is important to strengthen the muscles of the knees to avoid injuries, heal them, or relieve chronic pain. So, in this post, we teach you several exercises to strengthen the knees.
Knees to chest
This exercise is very simple and comfortable: lie on your back, bend your knees with your feet flat on the ground and draw one knee to you and then the other. Repeat several times holding the pose for about 30 seconds.
Twins
Standing facing the wall, rest your hands on the wall and stand on tiptoe with your knees straight. Hold for 5 seconds before resting the sole of the foot on the ground again. Repeat this exercise several times.
Quadriceps stretch
Standing, with one hand resting on the wall, grasp the opposite ankle, and bring the heel towards the buttock, pushing the knee back to avoid misalignment of the hips. Hold this position for 30 seconds and repeat with the other leg.
Bike
Whether elliptical in the gym, as a means of transport or on weekend outings with family or friends, the bicycle strengthens the joints and improves their movement, all without impact.
Without injuries, the exercise to be performed can be of medium-high intensity, but if you have any injury it is better to do it at a moderate intensity.
Foods that help to have good joint health
- Water: the joints contain synovial fluid, which is responsible for lubricating and cushioning cartilage and other tissues. It is water, therefore, it is essential to achieve adequate joint lubrication.
- Olive oil: the oleic acid in the oil contains polyphenols and omega-3s, which have anti-inflammatory properties and are antioxidants.
- Ginger: it is anti-inflammatory and antioxidant, so it helps prevent osteoarthritis.
- Broccoli: Cauliflower and other cruciferous vegetables help protect us against arthritis.
- Oranges and citrus: they have an antioxidant effect.
Conclusion
Some localized exercises, the practice of light exercise, and a good diet will allow you to strengthen your knees and avoid problems with this important joint. Performing stretching and strengthening exercises that target the muscles that support your knees may help ease pain, improve range of motion and flexibility, and reduce the risk of future injuries. If you have questions or would like to meet with one of our doctors, please contact our chiropractors in Chicago to get the appropriate treatment for you. Call or contact us today to schedule an appointment.
