Knee Stability

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Rate of Perceived Exertion

The Borg Rate of Perception scale was the created to define how you feel, or perceive, how your body is responding during physical activity.

  • The 15-point scale ranges from 6 to 20, with 6 representing no exertion and 20 indicating maximum exertion.

  • Each point on the scale relates to how much exertion you feel. Ratings between 12-14 is considered to be moderate exercie - the level that is most beneficial.

  • But, if you feel you're at a rating of 18, slowly reduce your intensity to avoid the risk of injury.

    • Pay attention to these warning signs. All are expected with physical activity, but should not be excessive:

    • increased heart rate.
    • increased breathing rate.
    • increased sweating.
    • muscle tiredness.
    • fatigue.
    •  
    • Listen to your body and slow down when you need to!
      • Download Rate Perception Scale

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    Knee Stability routine

    Download a copy of these Knee Stability exercises you can print and use for your daily routine. Follow in order, or mix it up!

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    balance exercise

    Knee Stability

    Having knee stability is crucial for various reasons, particularly in supporting mobility, preventing injuries, and maintaining overall joint health. Here's why knee stability is important:

    1. Injury Prevention: Knee stability helps prevent common injuries such as ligament tears (like ACL or MCL tears), meniscus tears, and patellar dislocations. When the knee joint is stable, it is better able to withstand sudden movements, changes in direction, and impact forces without excessive strain on the ligaments and cartilage.
    2. Joint Protection: Knee stability is essential for protecting the integrity of the joint structures. When the knee is unstable, there's an increased risk of wear and tear on the cartilage, which can lead to conditions like osteoarthritis over time. By maintaining stability, the knee joint can distribute forces more evenly, reducing the risk of degenerative changes.
    3. Improved Performance: Stable knees are essential for optimal athletic performance. Athletes rely on knee stability to execute movements efficiently, such as running, jumping, cutting, and pivoting. Whether in sports or everyday activities, a stable knee allows for better coordination, balance, and power generation.
    4. Enhanced Mobility: Knee stability contributes to better overall mobility and range of motion. When the knee joint is stable, individuals can move through various planes of motion with greater ease and confidence. This is essential for activities like walking, climbing stairs, squatting, and kneeling.
    5. Postural Support: Knee stability plays a role in maintaining proper posture and alignment of the lower body. When the knees are stable, there's less likelihood of compensatory movements in other joints, such as the hips or lower back, which can lead to postural imbalances and discomfort.
    6. Rehabilitation: For individuals recovering from knee injuries or surgeries, restoring stability is a key component of the rehabilitation process. Strengthening the muscles around the knee joint helps provide support and protection during the healing process, reducing the risk of re-injury.
    7. Functional Independence: Knee stability is essential for maintaining independence and performing activities of daily living. Whether it's standing up from a chair, lifting objects, or walking without assistance, stable knees are necessary for maintaining functional capacity and quality of life, particularly as we age.
    8. Long-Term Joint Health: By promoting knee stability through strength training and proper movement mechanics, individuals can help preserve the health of their knees over the long term. This is especially important for athletes and individuals engaged in repetitive or high-impact activities that put stress on the knee joint.
    In summary, knee stability is essential for injury prevention, joint protection, performance enhancement, mobility, postural support, rehabilitation, functional independence, and long-term joint health. Incorporating exercises that target the muscles around the knee joint and practicing proper movement patterns can help maintain and improve knee stability for individuals of all ages and activity levels.

    Activities you need good knee stability:

    • walking on unpaved roads.
    • picking up objects off the floor.
    • bend down to tie shoes.
    • get out of a chair.
    Start with a Warm Up

    Exercises for Knee Stability

    Building knee stability is important for overall lower body strength and injury prevention. Here are a few exercises to help strengthen the muscles around the knees and improve your stability. You can pick your favorites to repeat, or put them all together for a daily routine.

    1.  

      Step-Ups:

      • Stand in front of a sturdy bench or RV steps.
      • Step up onto the bench or step with one foot, driving through the heel.
      • Bring the other foot up to meet it.
      • Step back down with the same foot, then repeat on the other side.
      • Aim for 3 sets of 10-12 repetitions on each leg.

    2.  

      Lunges:

      • Stand with your feet hip-width apart.
      • Take a step forward with one foot and lower your body until both knees are bent at a 90-degree angle.
      • Push back up to the starting position and repeat on the other side.
      • Aim for 3 sets of 10-12 repetitions on each leg.

    3.  

      Calf Raises:

      • Stand with your feet hip-width apart near a wall or sturdy surface for balance if needed.
      • Slowly lift your heels off the ground as high as you can, rising onto the balls of your feet.
      • Hold the raised position for a moment, then slowly lower your heels back down.
      • Aim for 3 sets of 12-15 repetitions.

    4.  

      Side Leg Raises:

      • Lie on one side with your legs stacked on top of each other.
      • Lift the top leg towards the ceiling, keeping it straight.
      • Slowly lower it back down.
      • Aim for 3 sets of 12-15 repetitions on each side.

    5.  

      Wall Sits:

      • Stand with your back against a wall and lower your body into a seated position, with your thighs parallel to the ground.
      • Hold this position for 30 seconds to 1 minute.
      • Aim for 3 sets.

    7.  

      Bridges:

      • Lie on your back with your knees bent and feet flat on the ground.
      • Lift your hips towards the ceiling, squeezing your glutes and engaging your core.
      • Hold the bridge position for a few seconds, then lower back down.
      • Aim for 3 sets of 10-12 repetitions.

    8.  

      Balance Exercises:

      • Stand on one leg and try to maintain your balance for 30 seconds to 1 minute.
      • Progress by closing your eyes or standing on a foam pad to increase the challenge.
      • Switch to the other leg and repeat.
      • Aim for 2 sets on each leg.

    9.  

      Reverse Lunges with Knee Drive:

      • Stand with your feet hip-width apart.
      • Step back with one foot into a reverse lunge, bending both knees.
      • As you return to the starting position, drive the back knee up towards your chest.
      • Repeat on the other side.
      • Aim for 2-3 sets of 10-12 repetitions on each leg.

    10.  

      Single-Leg Balance with External Rotation:

      • Stand on one leg with a slight bend in the knee.
      • Lift the other leg off the ground and externally rotate it outward, keeping your knee aligned with your toes
      • Hold for a moment, then return to the starting position.
      • Aim for 2-3 sets of 8-10 repetitions on each leg.

    11.  

      Single Leg Balance with Knee Extension:

      • Stand on one leg with a slight bend in the knee.
      • Slowly extend the other leg forward, lifting the knee towards hip height.
      • Hold for a moment, then return to the starting position.
      • Aim for 2-3 sets of 8-10 repetitions on each leg.

    It's essential to maintain proper form throughout each exercise to prevent injury and maximize effectiveness. If you have any existing knee injuries or concerns, consult with a healthcare professional before starting a new exercise routine.