Why are knees an “engineer’s nightmare”?
Thinking about the fitness of our knees, we must first realise what their structure and function are, especially since it is not without reason that these very joints are referred to as the “engineer’s nightmare”. Why is that? This is because the knee has to reconcile two fundamental aspects of our functioning that are in conflict with each other, namely mobility and stability. Moreover, due to its support function, it is subjected to considerable stresses that occur every day when walking, running or jumping.
Often we can hear voices saying that our knees are not perfect and they are commonly subject to injuries (which is, of course, true). Nevertheless, we must keep in mind that their current shape and design are an attempt to find a compromise between the need for stability (necessary to maintain balance under the load of body weight) and mobility (crucial in the process of movement, as well as performing daily activities such as squatting, running or jumping).
Basic training of the knee joint
Strengthening training for the knee joint should primarily engage the muscle parts surrounding the knee. In addition to the extensors (quadriceps, covering the thigh from the front) and flexors (ischiofemoral muscles located on the posterior surface of the thigh), the muscles of the lateral compartments of the knee should also be exercised. On the medial side are the adductor magnus and adductor longus muscles (also engaged during the “8 Simple Exercises for Inner Thighs”, which you can learn more about HERE), the gracilis muscle and the sartorius muscle, stabilising the knee on the inside. On the lateral side, these are the abductor muscles (the tensor fasciae latae muscle that tightens the iliotibial band, which stabilises the knee from the outside).
In order for the exercises to be effective, they should be performed regularly, especially if we have suffered a knee injury in the past, because prevention will help us avoid further injuries in the future.
Let’s get started!
Discover 6 exercises for fit knees
1. Hip lift on one leg
Lie on your back, bend your legs at the knees to a 90-degree angle and place your feet on an elevation. Raise your hips on one leg, hold in this position for a while (up to 3 sec) and return to the starting position. Do 3 series of 10 repetitions for each leg.
2. Monster Walk
Put the mini band tape on your knees. Do a squat. Extend one leg to the side, making sure that the tibia is horizontal and the knee does not “run” inward. Get the 2nd leg. Maintaining the squat position, walk to one side and to the other. Take 20 steps each to one side and the other.
3. In the side-lying position, place the straight upper leg on an elevation, support it at the elbow, and perform bending of the lower leg at the knee. Do 3 series of 8-10 repetitions for each side.
4. In supported kneeling, place a towel/disc under the front foot and perform a controlled forward extension of the foot (as far as you can) with a slight bend of the torso. Do 3 series of 8 repetitions for each leg.
5. Step squat
In a standing position, move 1 leg back, bend at the knee and perform a downward step with a slight forward bend of the torso. Do 2 series of 12 repetitions for each leg.
6. While standing on one leg, bend the knee slightly. With the other leg, perform forward / side / and backward swings. Do 3 series of 10 repetitions for each side.
What is proprioception, or how to take care of the knees in an in-depth manner?
Of special importance for the knee joint in particular is the so-called “deep sensibility” (specialists refer to it as “proprioception”), which is an important aspect of proper preparation of the knee joint for sports. Located in tendons, ligaments and joints, special sensory receptors direct information to the brain about any acceleration, changes in alignment and movement. This allows us to “feel” how the joint is aligned and control it, which guarantees us balance and, if lost, allows us to regain it quickly, which protects us from injury (such as ligament rupture).
Exercises of “deep sensibility” are essential, especially during contact sports, when there is a sudden change of direction in running, jumping or potential contact with an opponent. Good control of knee alignment will also come in handy when running, especially on uneven ground, as well as in downhill skiing.
How to exercise proprioception of the knee joint?
Deep sensibility training can be divided into 3 basic stages:
- static – these are simple and doable even at home exercises of standing one-legged and on an unstable surface (such as a cushion), which can be made more difficult for oneself by closing the eyes, reducing the area of support or increasing the duration of a given exercise;
- dynamic – involves additional movement, for example with the free leg, which is used to make various movements forward, backward and to the side;
- functional – involves the inclusion of exercises that mimic as closely as possible the target sports activity for which you are preparing.
For example, during football training, we throw a ball, which the person training must bounce with one leg while balancing on the other. Similarly, it is worthwhile to use the work of the hands in people who train volleyball. Sensomotor cushions can also be used to mimic unstable ground, for example for people preparing for the ski season.
The improvement exercises must address all the muscle groups surrounding the knee, and their intensity depends on the goal we have set. Strength and/or endurance training of the knee joints is worth supplementing with “deep sensibility” exercises that will reduce the risk of injury during sports. Systematic care of this area of the body will ensure that we can use it to its full potential and avoid a situation where it could become our “nightmare”.