6. Practice for stronger knees

If you are suffering because of the knee , and you feel as if hot pokers prick , you're not alone. The Gallup - Healthways research shows that only in America , more than 26 % of the population suffers from knee joint pain.

The reason can be anything . Congestion, or on the contrary , there is little load . There is little movement or lack of muscle balance . These are the most common causes of knee pain . Whatever the reason, you do not have to live with it. Try to add pre-workout stretching and warm-up the following exercises.

 1) Ankle Tape provision

One of the main tasks of the ankle to a variety zsanérként work , allowing common , synergistic movement of the knee and hip . The rigid and rigid ankle general , which can easily lead to injury , but with the band stretching helps " lubricate " the stubborn joints. You can increase the range of motion , and nutrients to the cartilage and relieve pain.How do :

The ankle tape one end provide a certain point (ie . Both hands firmly ) on the other end to put the bokánkra . Let's start to stretch our legs until the feet are not fully stretch out . Stretch the tape as long as we do not feel that tension , and then start the bokánkat put forth so far as we know , and yet comfortable . Keep your legs stretched out along the ground . Feel free to turn the page bokánkat direction while moving back and forth. This was carried out on both sides of at least 45 seconds.

2) Stretch your leg

SMR cylinder is a really useful tool for soft tissue meggozására . Fitness crazy everyday tool for the hips, lower limbs and treat problem areas . But there is one area that people rarely crease the SMRs : the leg . Maybe it's because a harder workout area , overlooked or just above it , mostly because it does not cause too much inconvenience. Do not blindly chasing the painful parts. Even if it does not hurt the area , a large influence on the state of the knee .How do :

Pick up the usual push-ups pose , the cylinder should be the rüsztödnél . The feet turn inward toward the body to the leg muscles to get more targeted. Press your feet down the barrel and gradually pull your knees up . Entirely up to you how much pressure is put out during the movement . If you want to achieve more intensive effect , place your weight on the roller , but if you'd like a smaller load , take a little back . Move your feet up and down a bit and find the point where you feel the most pain. 45-60 seconds on each leg to loosen these important muscles of the lower limbs .

 3) Provision wall

Providing huge wall next to the things you can carry virtually anywhere . Have you found a wall? Great , the practice can also be carried out . :) The beauty of practice that offers both the front part of the foot, ankle , lower leg , the quadriceps and knees .How do :

Stand against the wall , facing the other way, kneeling position. Lift up your foot completely to the wall , so that the foot is completely flat in the wall. The back of the knee center , and this determines the amount of the provision in the exercise. The closer you place the back of your knees against the wall , the more it will stretch the foot , ankle and quadriceps . The adventurous can make hip muscle tension , if your hips are pushed forward during the exercise.

 

4) hamstrings skinned

The muscles ( semitendinous , bicepsfemoris and semimembranosus ) in combhajlítóban cross the knee joint. Any of them occurs , the problem is certainly cause pain in the knee back of the knee and leg .



If you can not put up your feet , you do not know all is not lost .

How do :

Present yourself with a tennis ball and a possibly a box, or ledge , where you can put your feet up . Sit down, put the ball under your feet , the combhajlítóhoz . Stretch out , bend your knees , place pressure on your feet and when your muscles . let them move the ball up and down the back of your legs as you continue the provision of the knee . After 1-1 minutes on each leg of the hamstrings and knees can be like new.5) CFU Knee

Classic rehabilitation practice , the English Terminal Knee Extension is suitable for the provision of the quadriceps muscle . Blood is the benefit of the knee and the thigh quadriceps , great warm-up before training .



How do :

Take a rubber band and wrap your legs around the térdednél , fasten the other end to a fixed point. Start to move back until the belt is tight . From this point begin to stretch and bend your knees . Meanwhile focus to fully reach out to your knees and properly tensioned the quadriceps muscle . Perform 25 reps per leg .

 

6) provision of cross TFL

The TFL ( Tensor fascia lata) a little muscle side of the hips , slightly below the hip bone . If this muscle bound and hard , you may be affected by his knees to pull the tape iliotibiális and this causes pain on the outside of the knee .The knee pain is not child's play , and deprive the physical activity gyönyöreitől . In case of severe pain never hurts to consult with a physician or physical therapist . Lack of time or money but hopefully they are combined with stretching exercises can help in relieving the pain , so again without problems guggolhatsz or you can perform such as eruptions .