Women Corner

Recent studies have shown that because of women’s bone structures and muscle mass, knee related injuries and complications are prevalent with the female sex than with the male. Nearly twice as many women every year are booking full knee replacement surgeries compared to their male counterparts. Although women re more susceptible to knee complications there are various exercises one can do to help strengthen the muscles around the knee and reduce the chances of complications down the road.

 There are various muscle groups that support your knees. The main group that allows knee stability and movement is the quadriceps. Quadriceps are a four part muscle that trails along in front of the thigh muscle and attaches to the shinbone below your knees. It is the quadriceps that controls the overall movement and strength of the knee itself.  

 Quadriceps exercises:

Quadriceps strengthening is very important. It is probably the most important area to exercise in regards to preventing knee complications. It’s also the safest types of exercises to do as they don’t put too much pressure on the muscle or kneecap. Lie flat on the ground and raise your entire leg just a few inches above the ground. This will help strengthen the quadriceps muscle. Don’t lift your leg more than a few inches. Each time you raise the leg simply hold it there for a few seconds before slowly returning it to the ground. You’ll be surprised on just how much you’ll feel the muscles tightening with this exercise when you first start it. Your goal is to do 3 sets of 10 leg lifts a few times a week. Don’t get discouraged. It will be very uncomfortable when you first start this exercise, but keep at it and you’ll soon feel a big difference in your knees legs and feet.

 If you want to take this exercise to the next step you can simply add weights to the routine. You can buy Velcro weights from any sporting goods store or you can even simply fill a purse with something heavy lying around. Either way the resistance is going to really help strengthen this muscle group. This is also the type of weight training that body builders use to strengthen their Quadriceps.

 Before starting any work out routine is always best to consult your physician to make sure you are it to do these exercises. Be sure to heed this warning because of your knee already has signs of inflammation or bone damage this exercise can make the damage worse. .

• total knee exercises spanish
• leg exercises spanish
• knee exercises pictures
• quadriceps exercises for women
• leg exercises in spanish
• knee strengthening exercises pdf
• KNEE EXERCISE PICTURES

• knee exercises in spanish

• knee exercises strength spanish
• lower extremity exercises in spanish
• female knee exercises
• quadriceps strengthening exercises in spanish
• spanish knee exercises
• exercise for women knee
• quadricep exercises for women

• knee exercises Spanish

• knee strengthening exercises spanish
• knee strengthening exercises with pictures
• total knee exercises in spanish
• lifting that strengthen women knees
• quadriceps exercises in spanish
• knee exercises
• knee strengthening exercises images
• total knee replacement exercise pictures
• knee strengthening exercises pictures
• quadriceps exercises spanish

• knee exercises for women

• knee replacement exercises pictures
• knee strengthening exercises for women
• knee exercise spanish