25-10 - Flipbook - Page 28
Hephzibah
Ministries
Chhabra has more concerns about deep squats, where you sink past a 90-degree bend in
your knees, although the research community is split on the issue. Some studies show that
provided the correct
technique is used,
there is no increased
risk of injury. However, if done incorrectly, Chhabra says that
they may worsen
knee problems.
"This [can] put a lot
of stress on the patellofemoral joint
[the joint between
the kneecap and
the thigh bone]
which causes more
pain," says Chhabra.
Straight leg raises
This is another simple
exercise for strengthening the quadricep
muscle. Lying on
your back, bend the
knee of one leg with your foot flat, while keeping the other leg straight and raising it a few
inches off the ground, holding for a few seconds, before slowly lowering.
Research has shown that straight leg raises can improve the strength of the knee muscles
and protect the joint, as well as reducing risk of exercise-related injuries when done as a
warm-up exercise.
"The key with this exercise is that you want to contract our quadriceps muscle first," says Colvin. "So while you're straightening and raising the leg, you're engaging the muscles that
you're targeting."
Calf raises
Your calf muscle consists of two different muscles, the gastrocnemius and the soleus.
Strengthening these is thought to be helpful in relieving stress from the part of the knee joint
that's below the kneecap.
Calf raises are one of the best ways of strengthening these muscles, according to Chhabra.
Stand with your feet shoulder-width apart, toes pointing forward, and raise your heels slowly
while keeping your knees extended, before holding for one second on the tips of your toes
