Good exercises to strengthen your knees?
I do around 15-20 miles per night on my crosstrainer/bike, I've notice that the next afternoon my knees can feel for a while fragile, not really hurting though..I've noticed I do attain clicky knees. I don't want to stop exercising but I want to look after my knees. I do go swimming already so don't suggest that..gratefulness! I have a big frame but i'm not cooking oil, most of the weight is within my legs, they are very muscular...any tips or warning?
Answer:
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Try orientated against a wall in a sitting position, w/o a chair. I imagine that really strenghthens your knees.
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Squats and leg lift with weights.Clicky or "gravelly" knees happen to me once. Does it also hurt just a bit getting out of a seated position on a low bench? If so the following will help:
Do leg extensions, beside a not-too-heavy weight, 20 reps per leg (do them one at a time).
If you do not own a weight tool the same results can be obtain if you put rocks in an outdated tote bag or purse, sit on the crest of a table or desk so that your thighs are supported but your calves hang down, dangle the bag over one ankle and extend your leg straight. Do this 10 times and switch legs. Repeat so respectively leg does this 20 times.
Increase the weight slowly as it is comfortable for you.
In a week or two the clicking should stop.
If this cause additional throbbing stop immediately. If it does not minister to after 3 weeks, stop and see a doctor.
Since I moved from a single storey house to a first floor flat my knees/legs have really strengthened up appreciation to the climbing. At first I felt tiredness but after a couple of weeks I didn't even mind it. Now I run up and down.
If you live in a flat, may I suggest that you use the stairs and not the raise. (unless you live on the 12th floor HaHa).
If you live at ground level find somewhere outdoors where you can run up/down steps occasionally when you exercise.
Just exercising on a bike can in actual fact do damage. A couple of my biking friends finished up beside enlarged blood vessels surrounded by their legs by overdoing it. This can cause uncomfortable varicose veins within later energy as well as awfully unsightly lumps on your legs.
You are obviously exercising intelligently because swimming is the one of best impartial physical recreations next to rare detrimental effects. However, as you will without question be aware some sports are positively damaging.
Variety and moderation is, I deduce you will agree, the essence of healthy exercise.