4 ways to strengthen your knees, most notably weight loss, and exercise
1. Knee
It is important to maintain the strength of the knees to have a good balance of the body and the ability to walk and run well, but for many reasons such as knee surgery, injury, disease, or a sedentary lifestyle, we lose strength in the knees, in this report are some ways to strengthen your knees, according to the website " health".
It's best to improve strength by lifting heavy loads with fewer repetitions, so plan your routine accordingly.
2. Movement exercises
According to a new study, doing regular strength and movement exercises can relieve pain and improve joint function after just a few weeks.
Movement exercises can include going upstairs, or you can improve your knee strength by standing on one leg while doing activities such as brushing your teeth and then moving to the other foot after a few minutes.
3. Endurance sports
The study also showed that endurance sports like walking, cycling, swimming, and water aerobics can be great for strengthening the knee muscles.
Studies show that to improve endurance, it is best to choose low-impact sports with a smooth sequence of motion that moves the joints but does not stress them.
Sports in which the joints must absorb a lot of weight and impact, such as running, tennis or soccer, are usually not recommended.
4. Lose weight
If you are overweight, losing weight may take the pressure off your joints, and according to studies, losing more than 5% of your initial weight improved mobility and relieved joint pain. Get rid of excess weight.
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