New Knee Strengthening Routine Helps Prevent Surgery and Pain
Knee problems, the second most common complaint after back pain, can significantly impact mobility and quality of life. To tackle this, nurse and online physiotherapist Samuel Weitz has developed a knee strengthening training template. This simple yet effective routine uses body weight and chair exercises to delay or prevent knee degeneration and surgery.
The programme targets key muscle groups to support the knee joint. Step-ups and squats focus on quadriceps and gluteal muscles, with two sets of 10 repetitions each. These exercises improve proprioception, reduce knee pain, and strengthen muscles around the knee, delaying cartilage degeneration.
Calf raises, also with two sets of 10, strengthen calf muscles, relieving stress from the knee joint. Straight leg raises, two sets of 10 per leg, protect joints and reduce injury risk by strengthening quadriceps. Chair stands, with two sets of 10, work core muscles, stabilizing the lower body and improving overall support.
Weitz's knee strengthening training template is designed to be accessible and effective. By incorporating these exercises into a regular routine, individuals can help protect their knees, reduce pain, and maintain mobility. The exercises use body weight and minimal equipment, making them suitable for various fitness levels and settings.
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