Knee Strengthening Exercises - Strengthen your knees at Home to Help Reduce Knee Pain
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- čas přidán 27. 06. 2024
- 7- KNEE STRENGTHENING EXERCISES | To Help Fix Knee Pain and Build your Stronger and Healthier Knees
If you're suffering from knee pain, then this daily routine is for you! By following this routine, you'll be able to strengthen your knees and fix knee pain. After watching this video, you'll be able to have stronger, healthier knees that you can rely on for years to come!
Lucy (Your Qualified Online Trainer ) lwrfitness.com/
UNDERSTANDING MORE ABOUT OUR KNEES:
Our knees are complex and crucial joints that play a significant role in our ability to move, walk, run, jump, and perform a wide range of activities. They are formed by the articulation of three bones: the femur (thigh bone), the tibia (shin bone), and the patella (kneecap). The knee joint is classified as a hinge joint, allowing primarily flexion (bending) and extension (straightening) movements.
Key components and structures of the knee include:
Articular Cartilage: This smooth, slippery tissue covers the ends of the bones where they come into contact in the joint. It helps reduce friction and allows for smooth movement of the knee.
Meniscus: The knee has two C-shaped menisci (plural of meniscus) made of cartilage that act as shock absorbers and help distribute weight and forces across the joint.
Ligaments: Ligaments are tough, fibrous bands that connect bone to bone and provide stability to the joint. The knee has four main ligaments: the anterior cruciate ligament (ACL), the posterior cruciate ligament (PCL), the medial collateral ligament (MCL), and the lateral collateral ligament (LCL).
Tendons: Tendons are tough cords of tissue that connect muscle to bone. The quadriceps tendon connects the quadriceps muscle to the patella, and the patellar tendon connects the patella to the tibia.
Synovial Membrane and Fluid: The synovial membrane lines the joint capsule and produces synovial fluid, which lubricates the joint and nourishes the cartilage.
Knee problems and injuries are common and can occur due to various reasons, such as overuse, trauma, aging, or underlying medical conditions. Common knee issues include:
Osteoarthritis: The gradual breakdown of the articular cartilage, leading to pain, stiffness, and reduced mobility.
ACL Tears: Injuries to the anterior cruciate ligament, often occurring during sports that involve sudden stops and changes in direction.
Meniscus Tears: Tears in the menisci can result from twisting or direct impact, causing pain, swelling, and limited range of motion.
Patellofemoral Syndrome: A condition characterized by pain around the front of the knee, often due to issues with the patella's alignment.
Runner's Knee (Patellofemoral Pain Syndrome): A common overuse injury resulting in pain and discomfort around the patella.
To maintain healthy knees, it's important to engage in regular physical activity, perform exercises that strengthen the muscles around the knee, maintain healthy body weight, use proper techniques during activities, and practice good joint-friendly habits. If you experience persistent knee pain, discomfort, or mobility issues, it's advisable to seek medical attention from a qualified healthcare professional or orthopaedic specialist.
AS YOUR QUALIFIED ONLINE TRAINER I have put together this 7-minute daily routine that will strengthen your knee and help you repair or prevent knee pain.
By following this routine, you'll be able to reduce your risk of developing knee pain in the future!
00:01 Introduction to
00: 32 Light Warm Up
01:26 Knee Exercise: 1- Calf Raises
02:29 Knee Exercise: 2 - Knee Lifts
03:27 Knee Exercise: 3 - Lateral Leg Lifts
04:28 Knee Exercise: 4 - Hamstring Curl
05:27 Knee Exercise: 5 - Leg Extension
06:30 Knee Exercise: 6 - Glute Squeeze with Hamstring Activation
07:25 Knee Exercise: 7 - Straight Leg Lift
08:41 Stretching
10:32 High 5
#kneefriendly #kneeexercises #kneeworkout #lucywyndhamread - Jak na to + styl
Been doing this routine almost every day for about a month and already see an improvement in pain reduction to my knee. Good timing finding you on CZcams.
Knees! They are my concern. Thank you for posting. ❤️🏃♀️
💝 I had issues with my left knee but since you incorporated these exercises in your trainings ... I no longer had and have them. I had been strengthening my knees without knowing it, thank to you, Lucy!!! Keep it up, girl !!! I owe you so much!
Lucy’s workouts are so beneficial and I always start my day with one of them. You will feel better and look better!😂
Thanks for the good, safe knee workout. Would you consider doing a short video for Hand/Wrist. ie., to help prevent carpal tunnel, keep our hands flexible, deal with arthritis? Your workouts are helping both my physical AND MENTAL health! Thank you.
Please make a video on vericos vein exercises thanks 🙏🏻
Thank you for this video! I tore the meniscus in my knee and had surgery in late March of this year. Most of these exercises are what the physical therapist had me doing after the surgery. This is a good video for me as I do need to strengthen my knee. I'm doing fairly well just mot back to normal yet.
Please everyone, take care of your knees! I injured my knee by just walking. My knee popped and I couldn't walk. I'm 55 years old. My doctor said this is common for people our age. So please take care of yourselves, you don't want to tear the meniscus, trust me!
I wish you all good health and happy exercising!
I have been teaching fitness for the last 30 years and I know how important it is to look after our knees and this workout/ routine is all about strengthening the muscles 💪🏼 that support and look after our knees - always here to help 🌸💕💕
I too injured my knee in May…. Pt did not help… wondering, if you see this, might you share a little about your recovery period from your surgery?
Thank you in advance……❤
Thank you for thinking of those of us with weak knees! I have osteoarthritis and it really gets me down, being able to exercise like this alongside my physio is fantastic. x
Thank you so very much for making these videos. I hurt my knee years ago & it’s just a circle ⭕️, I gained weight because I couldn’t exercise or well I didn’t know what to do. I need to loose weight to help my knee. Let along the emotions because of my knee pain & going to therapy and shots . I really appreciate this channel
You truly are a mind reader Lucy! I have been having trouble walking and my knees feel like they might give out at times, which is alarming. I have been looking online for some knee strengthening exercises and I saw your short which I was impressed with. I have followed you for years as I have Fibromyalgia and other health issues which you have kindly sent me exercising solutions for in the past. You are such a great trainer and I try to swap out your exercises, as I can’t jump or get on the floor which a lot of plans involve. Thank you for everything you have done for me and will continue doing I’m sure ❤❤❤❤❤❤❤❤❤
Always here to help and do keep me posted on how you get on with this. Looking after our knees is so important and this will definitely ensure you are taking care of yours 🌸🌸💕
I have cartilage loss in both knees. Doing Lucy’s knee friendly exercises has really helped take the pressure off my knees. Fantastic!
That’s fab to hear. I got metal plate in my tibia and lost cartilage too. Will definitely try this now xx
I had a full knee replacement and these with the exercise from the physio help my knees enormously. Thank you I knew I would find help from one of your videos. I am looking forward to the day I can walk round Bruges with you ❤
Currently finishing up some physical therapy for a lateral horizontal meniscus tear. These exercises are just perfect and will be my daily go to! Thank you Lucy for this! 😊❤
Nice. I just started this routine. Thank you.
I watch and do this video 4 times each day after I run in the morning and it really has helped my speed and keep my knees from hurting
Thank you so much, Lucy. Have a great week!
And you have a great week to 💕🌸💕
Thank you so much for these knee strenthening excercises, Lucy
This felt amazing! Just what I needed. Thank you, Lucy 👍🙂
I have bad knees, so I have to be carefull, I'm so glad I can still do some adjusted moves! 😊
Love this. Thanks I will be doing this.❤️❤️❤️
Brilliant, thank you 😊 x
Really needed this. Thank You for this.
Thank you Lucy for fulfilling my request ❤
thanks again Luc,y a wonderful useful exercise.
video!
THanks for the knee focus - helps so much
Thank you for this 🙏
Hello Lucy. I have been doing your knee exercises for the last 6 months now and I can see good improvement in my knee strength and leg stamina. A lot of times we are just focused on abs or arms but our knees are actual weight bearers and without good knees, we are bound to have issues like osteoarthritis, muscle and cartilage injuries. Thanks again ❤
Loved the choice of exercises ❤️ My knees have been great lately so I want to keep strengthening them so this was perfect! Thanks Lucy😘 Always a pleasure doing your workouts and listening to your fabulous tips🥰
Lucy great strengthening for knees. Love all your workouts 😊
These are great. 👍 Much appreciate.
Thanks!
Thank you❤❤❤
I'm 19 and I have weak knees.
I will surely try this
Lucy, wow... super great. I do have sensitivity in my right knee, so this was perfect. Making a note to do this routine often, it felt really great doing. I did without the chair. Thanks so much for always being there for us. 😊
Much appreciated! Recovering from a torn meniscus. This helps rebuild strength.
Thank you
This is amazing ❤
Top thx
Great exercises
Many thanks Lucy for these exercises! You are a God sent!
You're so welcome 💕💕
Yey - another great knee workout! I need these due to having tight hips and bad knees. I've also been doing your 10 minute leg workout to strengthen and tone my legs all over in the hope that this will take some of the pressure off my joints 🦵... feeling great!
Thank you Lucy you are truly an Inspiration you are helping me get my mental and physical health back on track ❤❤
❤hey Morning Lucy xxx thanks for another fabulous workout, have a fantastic week xx
This one is a great way to always look after our precious knees 💕🌸💕
Perfect Lucy, thank you! :heart:
Love this ms Lucy ❤ Thank you so much. Sending you and the two princeses 😻 lots of love from the Philippines 😘🥰❤💙💚💕
Nicely done 👍🏻✅❤
Very helpful! Thanks for using the chair
This was a tough workout...amazing.
🎉🎉🎉❤❤❤Great!!!
Thanks so much Lucy.
I have a lot of pain in my knees and this is helping.
Do you have any other tips for looking after knees eg diet or other lifestyle changes that might help. I'm really struggling at times. Being a carer for My Mum means I need to give her my best. And sometimes I struggle to even
walk comfortably.
Thanks a ton Lucy. God bless you always 😊❤
I have very bad knees. Bone on bone. Will definitely be trying these exercises out. Thank you so much! Enjoy working out with you!
Thanks so much for your workouts. I am 65 and have some knee issues. I love how you explain what each exercise is helping. Greetings from Ontario Canada.
Thank you so much Lucy for this knee exercise 😍❤️❤️
You are so welcome and I am here to help keep your knees healthy and strong 💕
My knees thank you, Lucy! 😊
Great workout for knee strength. If I don't do it for a few days, I really feel it.
Thank you Lucy..I had knee pain after doing cardio exercises..I shall include these exercises in my routine
Thanks. Am 66 and when 12 dislocated my knee cap so badly that it ripped a bit of bone off the tibia. Since then it's been weak and liable to dislocate. I wear a support device if I'm going out dancing! I live in a mountain village so my legs are strong from just getting about. Great exercises. 😊
I am having real knee problems at the moment. These exercises are giving me a focus. I am struggling with the back of my knee so that is a bit tricky with a couple of these but hopefully the more I do the easier it will become.
Nice❤
Loved this workout ❤
Thank you 💕
Ty lucy ty ty ty
You are so welcome 🌸💕
Thank you very much Lucy i have been following your exercise for so many years this knee exercise with warn up is really gd
Always here for you as your online trainer 💕💕
Thanks so much Lucy! I’ve been trying a few of your knee-friendly workouts for a week now. I already notice a positive difference 🙏🏻🧎♂️. Thank you 🙂
Ps what do you have for shins and ankles?
Thank you my old knee injury flared up proper cracking like mad❤
Thanks, Lucy I really enjoyed these knee exercises. Do you have any advice on why I find I get a lot of upper thigh cramping when doing hamstring exercises?
I have a slight damage left knee, fall on concrete stairs in snow years ago playing with my Children.never had it looked at over the years has passed, I'm older now feeling the knee didn't let it stopped me from workouting. Thank you for another great workout for the knee enjoyed this morning bless you Lucy 🙏❤️
thank you so very much dear for beautiful , awesome exercises for knee strengthening 💕💕💕💕💕💕💕💕
You are so welcome 🙏🏻 🌸💕💕
Thank you Lucy. I definitely will be using this video. I have a 5cm Baker's cyst & meniscus sprain 🙏🙏❤️
wishing you a speedy recovery 💕💕
I don’t currently have knee issues. I want to do this so that I can hopefully avoid them in the future.
I starter a year ago Last April. I could.n
barely do your initial abd workout, stopping a couple times during. Now I have lost 96 pounds and do much harder workouts but I started with knee problems and still will.alwaus have but weight loss and building muscle,( no squats etc.), and I tolerate my knees better
Over a year ago, when walking down the stairs, my right knee gave way. I had physio, thinking it was muscular, but to no avail. I then saw a doctor and found I’d slightly displaced my kneecap and because I was still walking, my cartilage has become very fine. I can no longer hill walk, and have pain in that knee, and pain in my calf muscles when walking. I wear a knee support and walk every other day, usually around 8-10km. I’ve just started doing these exercises and hope they help, but if you have any further advice, I’d be grateful. 😊 I don’t want to stop moving.
Great can you please tell me how long to do this work out for to get good ones please let me know back thank you 😅❤😊❤😊❤😊❤😊❤😊❤😊❤😊❤😊
I really enjoy your videos Lucy and your presentation style. Is there any benefit in doing these exercises with a light ankle weight?
Wonderful as always, thank you. We do have to take care of our knees. Have a great week, Lucy. 💞💪🏻
All exercise now hurts my knees 😩 I love all your routines - I’m hoping this will help. I’ve been wearing knee supports recently when I do any workouts. Should I do this knee routine before your other workouts? x
Great doing a second time😊
The arrows on the stretches are really helpful. They make sure I focus on the arrows and if the supporting knee resists, I can relax it and focus on stretching where the arrow is. Thank you!
So pleased you like them and that they have been helpful 🌸💕🌸
Thank you for this video, I’m suffering with PFPS and found this a great video to get back into exercising gently and slowly
Always here to help
💕🌸💕
I followed a link from Facebook and had almost continuous ads, Signed in directly on CZcams with just one ad which I could skip, so last comment can be overcome.
❤
Thanks! 😊Would it be possible to do something for neck , shoulders and back?🤔
Thanks
Have any idea for plica syndromes?
Thank you so much for doing this. My knee has been bothering me so bad lately. I know it needs a stretch but don’t know how. THANK YOU❤️
This will really help you 💕🌸💕
Hi Lucy. I have been doing your different exercises for a while. Love that no weights or laying on the floor is needed. My knee was badly damaged a year ago due to incorrect innersoles made by a podriast. They made 5 attempts to correct the soles but I am still suffering. My other knee is now complaining too. I just discovered these exercises today and have just finished the session. Thank you 💜
These should really help and please do keep me posted on how you get on 💕🌸💕
Will do 🌷
Really enjoyed this video but it made me wonder if you have any videos for hips. My mother-in-law has a lot of issues in her hip area that she sometimes walks funny and I didn’t know if you had any exercises that could help with that to help her get in better walking shape. She’s a heavier set person so I don’t know which exercises would work for her and if there’s any that target strengthening that area.
What exercises strengthens the muscles around the knee?
Thanks
HI Lucy , from Australia
I'm 60, never had any knee issues until the last month or so. I'm hoping this will help - day one complete. I'll report back in a few weeks!
Knee pain has substantially reduced! Thank you!
Will these exercises help my MCL?
Osteoarthritis stage 4 patients can do these exercises?
This will be on my rotation for august challenge
Our knees are very complex so looking after them is key 🔑 for better knee health 💕🌸💕
I have just been told I have onset arthritis in my right knee, will this exercise help me x
Just finished this. Omgoodness!! My knees have been a mess the last few weeks. After doing this, I was able to get in the tub without pain.
YOU ARE A LIFESAVER!! Thank you so much! I think I’ll just do this daily along with your posture workout ❤️
Hi Lucy I have little fluid on both knees the doctor said it’s minor no action needed
What exercises are best for this?
Thanks
didnt tell us when to switch legs during hamstring stretch towards the end which was frustrating other than that loved it
Thank you Lucy for this video I really needed I am 6 months postpartum and my knees are killing me I needed something to strengthen knee muscles. Can you please also do 5 minutes hip workout thank you ❤
This will really help you and yes I will add the Hip video to my to do list ✔️💕💕🌸
Thank you Lucy your a sweetheart ❤
I am 55 n my knees r bent towards outside means towards hands. Can u suggest some exercise n can these become as previous ones
Lucy I've noticed, some of your workouts say for women. Can you make a playlist of those, specifically for women?
i bicycle alot and i find one of my kneecaps i feel just a little something do you think using a muscle quite a bit will wear it out faster
I recently had a knee injury. My knee hasn’t been quite right since the injury. I will be letting you know how the exercises help. I’ve done two so far and am feeling confident.
Please do keep me posted 💕🌸💕
@@lucywyndhamreadI’m so very excited to report that I ran for the first time today since my knee injury. After doing your knee workout for the last month. I’ll be honest, not as consistently as I’d have liked, but I did them. It has been so nice not to have the knee pain I had. Thank you! 🙏
🖐️🖐️🖐️🖐️🖐️🖐️🖐️