The knee is the largest joint in the body that joins the shin and thigh bones. The knee has cartilage, muscles, ligaments, and nerves that all play an important role in the health and movement of the joint. In some cases, knee pain and weakness can happen. Healthcare providers may suggest some stretches and exercises to help with knee pain while strengthening the muscles around the joint.
Since individuals of all ages can get knee pain, it’s typically found in those with arthritis or athletes. There are some stretches and exercises that help with knee pain and provide more support.
To improve the health of the joint, knee strengthening exercises can significantly help. There are many benefits connected with exercises that specifically target this area, such as improving mobility and strength in the knee, lowering inflammation in the knee, and preventing cartilage degeneration.
At any age taking care of your knees and health condition is essential. Even if you are in peak health, doing knee exercises can help to prevent issues down the line.
Standing Hamstring Curls
You will need a chair with a high back to hold onto for balance to perform standing hamstring curls. With your hands on the back of the chair, plant all your weight onto one leg.
Lift the other leg off the ground, bringing your heel towards your buttocks, and hold for 3 to 5 seconds. Repeat on both sides 20 times.
What Not to Do
While doing this exercise, to avoid further injuries to your knees, your knee on the supporting leg should not be locked but bend slightly.
Step Exercises
Step exercises, which is also known as step-ups, involve using a platform at least 6 inches high. To perform the exercise, you will put one foot onto the platform and use that leg to lift your other foot off the floor.
For 3 to 5 seconds, hold the position with your foot hanging loosely and then set the foot back on the floor. On each leg, you can repeat each motion 20 times.
Step exercises work in several areas of the leg. Your hip, thigh, and buttocks should be where you feel this exercise most.
Wall Squats
Wall squats allow you to perform a squat motion but provide you with support against the wall.
To do a wall squat, you need to stand straight against the wall, with your head, hip, and back touching it. With both feet, step two feet forward away from the wall, keeping your feet hip-width apart.
Once there, you can gradually slide down the wall into the squat position. It will feel as if you’re sitting up against the wall. For 5 to 10 seconds hold that position and then straighten against the wall. Repeat 20 times.
What Not to Do
You want to avoid sliding down the wall too far during a wall squat. Your hips should be aligned with your knees or higher.
Your knees should also not move forward over your toes when squatting.
If done correctly, the front of your thighs will be where you should feel wall squats the most.
Exercises to Keep Your Knees Healthy
Post-Exercise Stretching
Post-exercise stretching is a vital piece of the physical activity puzzle. When you stretch after you exercise, you increase the range of motion in the knee, reduce post-exercise soreness, and also improve recovery times.
Stretching every time, you finish the exercises mentioned above can help improve how quickly and effectively you strengthen your knees.
The best post-exercise stretch for knee pain and weakness is the Quadricep Stretch. The quadriceps stretch aims at your quad muscles, which are placed in your thighs. To perform this stretch, you will need to Stand with your feet planted flat on the floor, spaced at the same width as your shoulders, bend your left knee, grab the foot with your left hand pull your heel toward your buttocks, and hold for 5 to 10 seconds and repeat this on both sides
Avoid these when doing a Quadriceps Stretch
Do not pull your heel too far into your buttocks if you can feel a deep stretch before then. You want to improve your knee strength and flexibility, but pushing it too far can lead to injury.
Toe Touches
Toe touches will help to stretch calve muscles and hamstrings. To perform this stretch, you need to sit on the floor with your legs straight out in front of you, bend your body over your legs at your hips, reach for your toes in front of you while keeping a straight back, relax your shoulders and keep them away from your ears and once you can touch your toes, hold the stretch for 15 seconds.
If you are unable to touch your toes in this stretch, you can do the same steps, reaching out as far as you comfortably can. After some time, repeating this stretch will help to improve your flexibility, and gradually you will be able to touch your toes.
