8 Effective exercises for knees and ankles

There are several main causes of such injuries:

  • accidentally “bent” leg (known to almost everyone as “dislocation”);
  • incorrectly selected shoes;
  • incorrect running technique;
  • excessive volume and wrong training plan;
  • Overweight;
  • improper, unbalanced diet.

What you need to know is that such injuries are caused and aggravated by physical exertion. Joint problems can occur in a mild and chronic form (“just for some reason your leg constantly hurts”), or they can immediately literally knock you down and require a radical method of treatment – surgery. If you turn a blind eye to the first option, then over time, due to irrational physical activity or an accident (for example, jumping), it can suddenly turn into the second. To avoid the appearance of problems with the joints, you need to find the desire to work productively to correct all the errors accumulated above, as well as to introduce into the training mode special exercises designed to prevent such injuries.

If the joint hurts, then something is wrong. This means that in no case should you continue to “heroically” endure pain and, biting your lip, train as before. At a minimum, you should limit any load and allow sufficient break for rehabilitation. If rest does not help, the problem is more serious than the dislocation. Ideally, you should see a traumatologist and undergo treatment, often combined with exercise therapy.

It is important to know: Inflammation of the periosteum: how to treat and how not to have

Injury Prevention Exercises

At the JusTTri sports club, my colleagues and I have developed a set of exercises that strengthen the stabilizing muscles, thus reducing the risk of injury. It can also be categorized as exercise therapy, but if you are experiencing symptoms, we strongly recommend reviewing practice guidelines with your doctor or trainer. To reduce the risk of knee and ankle injuries, I recommend performing this set of exercises at least once a week.

Before performing this set of exercises, you need to do a good joint warm-up of the whole body. You can also start it after the main workout, when your body is already “warmed up”. It is advisable to do all exercises barefoot or in thin socks.

1. We stand on one leg, raise the other, bending the knee at an angle of about 45 degrees. The heel should be under the buttocks. We keep our balance, and as soon as our body starts to “wobble” we try to stabilize ourselves with the leg muscles, not the arms. Ideally, the arms should be lowered alongside the body and relaxed. Once you can stand steadily without rocking for 1-2 minutes, you can complicate this exercise by closing your eyes or standing on an “unstable” platform.

8 effective exercises for knees and ankles
8 effective exercises for knees and ankles
8 effective exercises for knees and ankles
8 effective exercises for knees and ankles

2. We stand on a walking platform or other elevation. We raise one leg, while the second rests on the surface of about 1/3 of the surface of the foot. We raise and lower the torso due to the ankle muscles. When lowering the torso, the foot drops below the surface of the platform.

8 effective exercises for knees and ankles
8 effective exercises for knees and ankles
8 effective exercises for knees and ankles
8 effective exercises for knees and ankles

3. We are placed on the mat half-sitting – we lean on our elbows. One leg is bent at an angle of 45 degrees, the foot is pressed to the floor. Extend the other leg forward and hold it in the air. We move the straightened leg to the side – to the side and back. The path of travel must be parallel to the ground. During the exercise, the leg is weighted.

8 effective exercises for knees and ankles
8 effective exercises for knees and ankles

4. We are placed on the mat lying on our side. The corresponding hand rests with the forearm on the ground, supporting the body. The legs are straightened. We begin to raise the upper leg due to the side muscles. During the descent, one does not put the foot on the other, but one keeps it in weight. For the next two exercises we will need rubber – any rubber that can be attached to the leg (I use an expander for swimming).

8 effective exercises for knees and ankles
8 effective exercises for knees and ankles
8 effective exercises for knees and ankles
8 effective exercises for knees and ankles

5. We sit on a platform, chair or other stable platform. The rubber is fixed on both sides: at the platform and at the ankle. The involved leg is lifted above the floor, the second is on the floor. Legs bent at 90 degrees. From the bent position, fully straighten the leg and bring it back. We do not touch the ground with the trained leg.

knee-exercises-8
knee-exercises-8
8 effective exercises for knees and ankles
8 effective exercises for knees and ankles

6. Lie on your stomach, supporting yourself on your elbows. We fix the rubber on one side, we also put the other end on the ankle. From a straightened position, bend the leg at a 90 degree angle. As you come back, keep your foot on the floor in weight.

8 effective exercises for knees and ankles
8 effective exercises for knees and ankles

The following 2 exercises are stretches that can be done after each running session

seven. We cross our legs. After that, we bend and stretch with the same hand to the leg that stands behind (the opposite leg remains in the middle). That is, we stretch to the right leg with the right hand, to the left leg – with the left. In the lower “stop” position. We make movements not with jerks, but with gentle pressure.

8 effective exercises for knees and ankles
8 effective exercises for knees and ankles

8. Near elevation (table, Swedish wall, etc.) we stand on one leg, bend the other at the knee and twist. We put the foot with an edge on a raised platform, as in the photo. We hold the foot and with the second hand gently press the knee, we try to press it completely to the surface (in a state parallel to the floor).

8 effective exercises for knees and ankles
8 effective exercises for knees and ankles
8 effective exercises for knees and ankles
8 effective exercises for knees and ankles

Strengthen your body, approach training wisely and let sport bring nothing but joy!