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Are you sick of dealing with achy knees and sore joints? The following exercises for painful knees could be the solution. Many people, when dealing with knee problems, avoid exercise wherever possible - convinced that it will only make their condition worse. However, stretching out the connective tissues around the knee, and strengthening the muscles near the joint helps to quicken recovery, and prevent future injury by decreasing the amount of undue stress you deal with on a daily basis. The Golden Rule Before we get started on the various exercises for painful knees that might be helpful in your condition, there's one rule to keep in mind: - You should never bend your knees so far that they extend past your toes, and place extra weight on the front of your feet. Movements that exert all of the pressure towards the ball of your feet place too much pressure on the kneecap. When you're doing the following exercises for painful knees, be sure to keep your knees extended at just the right level. You could also benefit from wearing a couple of knee compression sleeves too - as this will help to ensure that your joints are fully supported through each exercise. Side-Lying Leg Lifts If you're feeling confident, you can use a couple of ankle weights to add some extra challenge to this workout, but if you're nervous, start by using nothing but your own body weight. Lie on your right side, keeping your legs tight together and stretched out straight. Bring your right arm up to support your head, and gently left your left leg upwards as high as possible, then lower. Switch sides and start again with your other leg. Inner-thigh Leg Lifts Again, you can use ankle weights here, but you'll be better off attaching them just above the knee, rather than below the shins. Lie on your right side, leaning backwards slightly so some of your weight rests on your backside. Bend your left leg, and place it behind your right leg, with your right leg straight and your left foot flat on the floor. Lift your leg around three to five inches, then lower, and repeat the movements with your left leg. Calf Raises Find a sturdy chair, table, or wall that you can use to keep yourself balanced, and stand with your feet situated about a hip-distance apart. Point your toes straight ahead, towards the wall, and lift your heels slowly away from the floor as though you're training to be a ballet dancer. Try to push yourself as high onto your toes as possible, then lower the position and slowly lower yourself back down. Hamstring Stretch Lay flat on your back, with your right leg stretched out on the floor, then loop a rope, towel, or belt around your left foot, and pull your leg towards your chest as far as you feel is comfortable. Make sure that you keep your knee slightly bent during the motion, and your back tight against the floor. Hold the position for between ten and thirty seconds, then carefully release. Repeat the motion four times with each leg.
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Izležavanje na krevetu tijekom božićnih i novogodišnjih praznika najveći je krivac masnih naslaga kojih se kasnije teško riješiti. Najviše problema, osobito osobama starije životne dobi, zadaju trbušni mišići i stražnjica. Ako ste i vi primijetili da teže zakopčavate hlače nego je to bio slučaj početkom ljeta, vrijeme je da počnete vježbati! Lezite na desni bok s tim da se oslonite na lakat. Lijevu nogu prebacite preko desne i u tom položaju podižite tijelo sve dok ne počnete osjećati zatezanje trbušnih mišića. Lijevu ruku cijelo vrijeme držite ispred trbuha i pokušajte biti u istoj pozi. Vježbu ponovite tri puta, a zatim se prebacite na drugu stranu. Na lijevu nogu se oslonite, a desnu ispružite prema natrag. Ruke smjestite ispred grudi s tim da su vam dlanovi i laktovi cijelo vrijeme spojeni. Pokušajte saviti lijevu nogu, ali obratite pažnju da vam je tijelo uspravno. Trbuh, leđa i stražnjica moraju biti zategnuti. Vježbu ponovite najmanje pet puta, a zatim se prebacite na drugu nogu. Lezite na leđa, noge podignite u zrak i prekrižite ih s tim da su vam nožni prsti zategnuti. Ruke ispružite ispred sebe, a podižite glavu i ramena. Vježbu ponovite najmanje deset puta. Nakon vježbe obavezno se opustite. Primjerice, lezite na trbuh i nekoliko puta podignite gornji dio tijela. Ruke vam cijelo vrijeme moraju biti ispružene.