During the Football season, hearing about knee injuries in players is pretty common. The sport itself is known for its dynamic nature and physical demands. We all see players performing mind-blowing choreography with their legs, but did we ever take a moment to think how much pressure each kick, turn, and field goal puts on the player’s knees?
It is the leading reason why we see so many knee injuries during this season. Thus, it is no news that players have to train with particular attention to their knee resilience and strength.
In case you already have a knee injury, we recommend that you take proper care and follow all necessary instructions for recovery.
Exercises to Strengthen Knees for Athletes and Footballers
Following is a list of exercises that you can perform at home (only with the exception of two) to strengthen your knees as a footballer.
Squats
Squats are one of the simplest yet most effective exercises to build strong knee muscles. The workout targets the glutes, hamstrings, and quadriceps and overall builds lower body strength. When you perform them with the right technique, you will see prominent results in just a few weeks.
To do a proper squat, stand up with your feet apart as they are parallel with your shoulders. Later on, lower your body as if you are trying to sit in a chair and keep your knees behind your toes. Return to the standing position and repeat.
Jump Squats
You can do jump squats the same way you do normal squats but with just a jumping end. When you come back into the standing position, take force from your glutes and jump in the air. Make sure that your feet, knees, and hips align. Jumping squats are beneficial for promoting hip muscles along with knee muscles.
Lunges
Lunges is yet again a highly effective knee workout that targets the muscles in the hamstrings, glutes, and quadriceps. To perform an ideal lunge, take a step forward with one leg and lower the whole upper body till both knees are at a ninety-degree angle with each other.
Step-ups
Step-ups are helpful in building single-leg strength and stability. Moreover, you learn how to rely on that leg, which helps you on the football field. This exercise also targets all the right areas in the leg and around your knees.
To perform the workout, make sure you stand on a platform with one foot. Now, lift or extend your hips and knees up in the air. Then, lower back down on the platform and repeat the motion.
Wall Sits
Wall sit is another simple yet effective isometric exercise that can help you tame your knee strength and muscles. Simply stand with your back against the flat wall. Now, slowly slide your back down and bend your knees. Hold this position and breathe steadily.
Glute Bridges
Glute bridges, as the name suggests, target the muscles in the glutes and also focus on the hamstrings and core areas of your body. Just lie on your back in a comfortable spot and make sure that your feet are under your knees. Now, lift your hips and aim to create a straight line from your shoulders to your knees.
Hold the position for a few seconds and then lower your hip to resume the motion once again.
Exercise Bikes
Stationary exercise bikes are great for building knee muscles and endurance, which helps the players in the field. So, whenever you search the market for exercise bikes, you should always listen to what fitness experts recommend.
Leg Press Machines
Last but not least, adding leg presses to your gym workout will increase your chances of building strong quadriceps and hamstrings. All you need to do is sit on the machine with your back against the pad. Now, push the platform away with your feet and repeat the process.
How to Avoid Knee Injuries
The main thing you can do to strengthen your knees is you avoid all kinds of injuries as much as you can. Look at the following ways that footballers use to avoid knee injuries:
A proper warm-up routine
On the first line of defense, you will find a warrior called a proper warm-up routine. It is a crucial step that is essential for players who aim to safeguard their knees. Warm-up basically helps raise body temperature, which also increases the blood flow to the muscles. As a result, you will notice that your joint flexibility is increased, and you will feel less tension in the muscles.
Targeted Exercises
As we have mentioned above, there are exercises that specifically target knee muscles to build endurance in this area. Moreover, it is also ideal that you follow a balanced strength training program for all muscles around your knees.
Proper Footwear and Equipment
Well-padded and well-fitted footwear can significantly influence your knee health. If your shoes properly support you and absorb all the necessary tension, they can be a perfect companion for long training hours. You can also look for knee braces to get all the additional support you can get.
Now that you know all the right workouts and preventions for strong and healthy knees, make sure to enjoy your football career!
