Knee Exercises
Knee exercises and strengthening the muscles that support the knee are very important and can help protect your knee from pain and injury. These exercises are also important for people who have suffered injuries to their knees to help regain strength and flexibility. However, if you are suffering from knee pain, please see a doctor or orthopedic surgeon before trying any exercises so they can determine the cause and prescribe an appropriate treatment and pain management plan.
Contents at a Glance
Straight leg raises
Lie down with one leg bent (the opposite of the leg you want to exercise) or sit on the edge of a chair with your knees bent at 90 degrees. Raise your leg a few inches off the ground and hold perfectly straight for 5 seconds. Repeat 15 to 20 times daily. Leg extensions
Kneel on the floor with your hands and knees. Stretching your leg out until it is perfectly straight, raise your leg off the ground and hold for 5 seconds. Repeat 15 to 20 times daily.
Squats
Stand with feet shoulder width apart, hands on hips or stand with hands against a wall for balance. Slowly bend your knees to a 90 degree angle hold for a few seconds, then slowly return to standing. Repeat 10 to 20 times daily.
Squats develop the quadriceps muscles and the gluteus muscles of the buttocks. If the pressure created in the fully bent position is too great bend the knee only half way, to no greater than 45 degrees.
Squats develop the quadriceps muscles and the gluteus muscles of the buttocks. If the pressure created in the fully bent position is too great bend the knee only half way, to no greater than 45 degrees.
Stationary Lunge
Stand next to a wall if you need the extra balance. Stand normally and take a step forward. Slowly lower yourself by bending both knees until your front thigh is parallel to the floor. Your back knee should almost touch the floor. Push using your front heel and return to standing. Repeat 10 to 15 times daily.
Protecting The Athlete's Knee
Learn How a Scientific Training Program Created By Physical Therapists and Professional Strength Coaches Reduces Injuries and Maximizes Your Performance!
