3 effective exercises for knee stability

Cracking or creaking in knees can be quite annoying. It is symptom that is hard to ignore. It might surprise you, but, despite horrifying sounds, it doesn't have to be in every case about health problem. Important is whether this phenomenon is associated also with pain, stinging or swelling. In such case exercises for knee stability might not help you. We even recommend you that before you start with them, visit expert. But do you know what is even more effective? Prevent problems. Following tips and exercises for knee stability will help you in that.

Tips for knee protection and elimination of cracking and creaking

Exercise regularly

So-called "legdays" or trainings focused on leg muscles do not belong among most popular. But they are important, while you cannot forget about muscles around knees either. Into training plans it is therefore suitable to include strength and endurance exercises or exercises with own weight (squats or lunges) at least twice a week.

Warm up before every training  

Muscles must be prepared for load, need to warm them up before training. It is important so that injury or overload doesn't occur while muscles and joints are stiff. Warm-up serves for that, so never skip it.

Don't skip stretching

Stretching (before training and after it, but also as separate exercise) is healthy for joints and muscles. Knee area is no exception. Regularly stretch front and rear thigh muscles - first quadriceps femoris and then rear thigh muscles (hamstrings).

Wear correct footwear

Always make sure that your shoes are comfortable and do not burden joints with disproportionate pressure. It is especially important if you are mostly on your feet during day.  

Maintain optimal weight

Overweight people tend to have knee problems. In this state greater pressure is developed on knees and joints. Obesity is risk factor for development of knee arthritis.

YOGA & PILATES / INCREASING FLEXIBILITY 

3 exercises for knee stability)

BRIDGE

Don't confuse this exercise with classic bridge, its execution is little different.

You will need 2 chairs. Sit on one, lean one leg against other so that it remains straight. Be careful that it is supported only to such extent that your thigh muscles remain tense. Try to push knee towards floor for 5-10 seconds, five times in a row. Then switch legs.

QUADRICEPS STRENGTHENING

For this exercise you will need only one chair. Sit on it with legs straight in front of you and straight back. Try to stretch your front thigh muscles by pushing knees towards floor. Execution of exercise is correct if you feel how your quadriceps femoris tenses. in this position hold for 3 seconds. If this exercise caused you pain while sitting, try it lying on ground so your joints are not too stressed.

Leg lifts sitting

If you have sedentary job, you probably occasionally feel stiffness not only of legs, but whole body. This exercise can help you in such situations, and calmly directly in office, in front of computer.

Sit on chair with thighs halfway on seat surface. First stretch one leg, then slowly lift it from ground to horizontal position. Hold it like this for 3-5 seconds and then slowly put it back down. Do it with both legs twenty times, three times a day.

You can even perform this exercise standing.

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