Knee Exercises to Help Prevent Sports Injuries for Women

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Sports injuries are common among athletes, especially among women who participate in high-impact activities. Here are some knee exercises that can help prevent sports injuries:

  1. Squats:

Stand with your feet shoulder-width apart and lower yourself into a squat, keeping your knees behind your toes. Push through your heels to stand up again. Repeat for several reps.

  1. Lunges:

Step forward with one leg, lowering yourself into a lunge, then push back up to standing. Repeat on the other leg.

  1. Leg Extensions:

Sit on a bench with your back straight and your feet on the ground. Extend one leg straight out in front of you, then lower it back down. Repeat on the other leg.

  1. Clamshells:

Lie on your side with your knees bent and your feet together. Keeping your feet together, lift your top knee as high as you can without moving your hips. Lower back down and repeat for several reps, then switch sides.

  1. Step-Ups:

Step up onto a box or bench with one leg, then step back down. Repeat on the other leg.

  1. Wall Sits:

Stand with your back against a wall and lower yourself down into a seated position, with your knees bent at a 90-degree angle. Hold for several seconds, then stand back up.

Remember to start with lighter weights and focus on proper form to prevent injury. Incorporating these exercises into your regular workout routine can help strengthen the muscles around your knees, reducing the risk of sports injuries.