The knee is one of the joints more used whenever we train and therefore we must protect it from future injury training mobility and strengthening their stability. Therefore the proprioceptive work can be of great help.

We then show you a series of simple healthy exercises to protect the knee by improving the stability of it, in order to prevent injuries. Some of them will influence positively other joints of limbs, despite being focused on the knee.

Exercise 1: Lying down with a towel or mat rolled up under the knee, we maintain a relaxed posture and pressed down hard causing the knee extension. You contract the quadriceps and hold for 6 seconds. Relax and repeat the process by 10 times to change leg then.

Exercise 2: Same as the previous year, again creating tension but this time, stretching the knee and bringing the leg up. We maintain the contraction by 6 seconds, and repeat 10 times more with each leg. If it is very simple you can use weighted anklet.

Exercise 3: Lying on the floor, we raise the hip keeping the knee extended to form an angle of 30 to 45 degrees between the leg and the rest of the body. We maintain 6 seconds and return to the starting position while extending the knee. Repeat 10 times and change of leg.

Exercise 4: From the same position the previous year, we keep the knee extended and elevate the leg away from the midline of the body, affecting the hip separators.

Exercise 5: Exercise-as above but carry the leg, bringing it closer to the midline of the body, causing the contraction of the adductor.

Exercise 6: Lying down, we hold the ends of a rubber band with your hands and spend the middle part of the same by the sole of the foot. We bend the knee unless it exceeds a 90 degree angle and extend completely of slowly. Perform 10 repetitions with each leg.

Exercise 7: Sitting on a fitball, we support one foot on the floor and raise the other leg. From there, we will have to tackle footballs thrown by a fellow in different directions for the stability of the knee. Perform 15 pitches and change supported leg.

These are some of the simple exercises that I can do to improve the stability and mobility of the knee, thus promoting the prevention of injuries in the same.

Of course, all kinds of exercises proprioceptive, using unstable platforms can be also useful to protect this valuable joint of leg.

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