5. Treading Water for Stronger Knees:
Treading water is a great deep-water exercise for building strength in your lower body. The muscles that support your knees are highly engaged in keeping your body on the surface, especially the sides of your legs (the inner and outer thighs). This is a completely weightless exercise that works your leg muscles with zero impact on your knee joint. Treading water can be done in different ways. Click here to learn more.
CONCLUSION
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Water is an excellent environment for exercise. Whether you perform aqua exercises in the shallow or deep end of a pool, the water cushions your joints and provides comfortable support. The aqua exercises for knees listed in this article will improve the strength and flexibility of your knee joints, helping them withstand the impact of daily activities with ease.
4. Flutter Kicks for Flexibility and Overall Leg Strength
This is a great exercise for building strength in your leg muscles. Flutter Kicks Exercise in the Pool engages your front and back leg muscles. In addition, this exercise increases flexibility in your ankles. Your ankles play an important role in absorbing the impact while performing daily tasks such as walking or climbing stairs. Thus, strengthening your ankles is essential for your knee joint health. Use a kickboard to support your arms while doing short, quick kicks. Your hips should initiate the kick while the rest of the leg follows in a natural motion. Do not try to overextend your leg. The surface of your feet acts as flippers to push the water and propel your body forward.
3. Heel Raises for Stronger Calves
This is a great exercise for strengthening your calves. You can perform this exercise in shallow water by standing with your feet hip-width apart. Raise your heels off the ground and slowly lower them back to the starting position. Optionally, you can hold a noodle or the edge of the pool for more support. Repeat until you feel your muscles fatigued.
2. Standing Front Kicks to Boost Your Quadriceps
Standing kicks are excellent for building strength in your quadriceps. To perform this exercise, stand in the water with your feet apart and your knees slightly bent. Lift your knee to hip level, then extend your leg in front of you until it is aligned with your hip. Bend your knee again and lower your leg. Repeat the motion on the other side. You won’t have to worry about slipping or losing balance while standing on one leg, as the water's buoyancy will support your body weight and keep you stable.
1. Leg Curls to Activate Your Hamstrings
This exercise is excellent for strengthening your hamstrings. Compared to a traditional leg curl, it is easier to perform and allows for smoother curls. Water will support your body weight and create a comfortable environment so you can focus on the movement. Start by standing in shallow water with a wide stance and your arms in front of your chest. Then, pull your arms together, slightly past your hips, as you curl your legs one at a time.
5 Effective Exercises for Knees You Can Do in the Pool for Strength and Recovery
The knee joint is the primary hinge in your legs, connecting the lower leg to the thigh and allowing you to bend your leg and perform daily activities. Due to its weight-bearing nature, the knee endures significant stress and strain in everyday life, making it particularly susceptible to injury and degeneration. And because the knee is such a delicate part of your body, it is important to keep it healthy through regular exercise. When you exercise, you strengthen the muscles that support your knee joints making them stronger and more flexible. These muscles include hip flexors, hamstrings, quadriceps, Aqua Exercises for Inner and Outer Thighs, and calves.
Here is where aqua exercises come in. Unlike land-based exercises, water buoyancy provides safe environment for your knee workouts.In this article, I will share top five aqua exercises for knees.
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