# @protein.papi_ on Instagram

- **Type:** Image
- **Original URL:** https://www.instagram.com/p/DAod2Tmxso0
- **Gondola URL:** https://gondola.cc/posts/28961103-proteinpapi-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/eb66642408.jpg
- **Posted:** 2024-10-02T18:45:08.000+00:00
- **Account Owner:** Victor Miranda (@protein.papi_) — https://gondola.cc/protein.papi_

## Caption

FUTURE PROOF YOUR KNEES BY TRAINING LIKE THIS
-
 Here are some effective strategies I’ve used to bring back my knees after multiple injuries and setbacks. Consistent and meticulous effort is essential for achieving lasting improvement. Stay with it. Small wins over time will yield big results. 

5 KEYS TO STRONGER KNEES 🔑 

 Key 1: Hamstring Strength 
- The hamstrings muscle group, located in the back of the leg, helps support the knee. This supporting role makes these muscles a key factor in knee-injury protection and knee-pain prevention. For best results train your hamstrings through varying ranges of lengthening and contracting. 

Key 2: Adductor Development 
- Often under trained The main action of the adductors as a muscle group is to bring the leg closer to midline. The adductor magnus also performs knee flexion, similarly to the hamstring muscle group making it an important knee and hip stabilizer. 

Key 3: Stronger Quads 
- The VMO muscle plays a major role in extending the knee and providing overall stability to the knee joint.
Ultimately, this means a strong VMO is key for a healthy injury-free knee.

- The VMO is trained in many exercises such as the squat and lunge, this isolation exercise really gives this muscle the attention it deserved.

Key 4: Tendon Strength 
- Using isometric holds are a great way to strengthen the ligaments and tendons that surround the knee joint.
I like to Progress from bilateral positions to unilateral stances. (Shown in video)

Key 5: Train Your Soleus (Calf Muscle) 
- Not only is the soleus (calf muscle) an important plantarflexor of the ankle, but it also functions as an important extensor/flexor and stabilizer of the knee.

Hope this helps 

As always,

Peace & Movement ✌🏽

#healthyknees #kneepain #kneehealth #knee #kneerehab

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## Tags

kneehealth, kneerehab, knee, kneepain, healthyknees

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