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The Vibe #9: Dealing with knee pain? These exercises helped me

Hey πŸ™‚

Today, I’m going to explain how to build stronger knees, so you can enjoy your favorite activities without fear of pain or injury.

Short personal story

Once upon a time (20 years ago), during my military service, I started experiencing knee pain.

This was due to the combination of my naturally flat feet and the physical demands of the service πŸ‘‡

At the time, the pain was bearable, just a minor inconvenience.

However, as I transitioned into my early 30's, the knee pain became a persistent problem that affected my everyday life, making simple tasks like climbing stairs a painful struggle.

I refused to let this pain dictate my life, so I started to look for ways to strengthen my knees and eliminate the pain once and for all.

After years of pain, I finally found the solution!

Strong Knees are the Foundation of Active Lifestyle

Knee strength is fundamental to our everyday lives, be it climbing stairs, enjoying a walk in the park, and ensuring a higher quality of life as you age.

Having strong knees:

  • Promote smooth, pain-free movement
  • Improve balance and coordination
  • Slow osteoarthritis progression
  • Reduce injury and fall risks


Here are the exercises that helped me strengthen my knees πŸ‘‡


🟑 #1 Wall Sit

Repetitions: 30 sec

The wall sit is a fantastic exercise to build strength and endurance in your knees and thighs.

It forces your knees to hold up your body weight, mimicking everyday movements like standing or sitting.


🟑 #2 Calf Raises

Repetitions: 15 reps

Your calf muscles play a vital role in supporting your knees.

Calf raises, done regularly, can significantly improve knee stability and decrease the risk of injury.

Plus, they help shape up those calves for a fabulous look in your favorite heels and skirt! πŸ‘ 


🟑 #3 Knee Extensions

Repetitions: 8-12 reps/each leg

Knee extensions specifically target your quadriceps, the muscles at the front of your thighs. These muscles are crucial for knee stability and mobility.

Strengthening them can contribute to improved knee function and less pain.


🟑 #4 Squat

Repetitions: 8-12 reps

Squats are a full-body workout but they're especially great for your knees.

They help to strengthen your quadriceps, hamstrings, and hip muscles - all of which support your knee joint.

This exercise also improves your balance and coordination, which can prevent knee injuries in the long run.


🟑 #5 Deadlift

Repetitions: 8-12 reps

Deadlifts might seem intimidating, but they're a game-changer.

By engaging your entire lower body - including your hips, hamstrings, and glutes - deadlifts provide comprehensive support to your knees, reducing the likelihood of pain and injuries.


In summary
Like any other muscle, your knee-supporting muscles need regular exercise to become stronger.

Start slowly, once a week, with lighter weights and fewer repetitions, and increase gradually as your strength improves. 

You can overcome knee pain and embrace an active lifestyle again.

Just remember to listen to your body, and most importantly, stay consistent.


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