Are you having knee problems lately? Knee joints may be one of the strongest joints in the human’s body, but also one of the most prone to injuries. So, an ordinary wear and tear can result in difficulty walking. One of the best ways to strengthen your knees, thus avoid knee injury and treat knee pain is doing regular exercises that target their joints.
For that purpose, we present you five knee strengthening exercises.
They won’t take more than 15 minutes of your time, but doing them every day can help build strong knees.
Exercises for Knee Pain Relief
1. Wall Slide
Stand against a wall and lean with your back against it. Slide down the wall until your knees are bent at 30 degrees. Remain for few seconds and slide your body back up against the wall. Balance your body with your hands on the wall, and make sure you move slowly. Keep your legs and feet parallel, without letting your knees go out over your toes. Do the whole movement five to ten times.
Keep your legs and feet parallel, without letting your knees go out over your toes. Do the whole movement five to ten times.
2. Hamstring Curls
For this exercise, you need a chair. Stand facing the back of the chair for support. Slowly raise your right leg backward, but not more than a 90 ° while holding onto the chair with your hands. In this position, your legs will form the number 4.
Remain here for 3-5 seconds and then slowly lower your leg down. Repeat one more time and then do the whole procedure with the opposite leg. Keep your knees close to each other during the exercise.
3. Bent-Leg Raises
One more exercise with a chair. Sit down and strengthen your right leg in the air until parallel to the ground. Don’t lock your knee and stay here for 60 seconds. Lower your leg halfway to the ground with a bent knee, and stay here for 30 seconds.
Get back to the initial position and repeat 4 times. Do the same thing with the opposite leg.
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4. Straight-Leg Lifts
Lie on your back. Stretch your right leg and bend the left one. Lift the right leg a few inches off the ground with tight thigh muscles. Keep your leg raised for 5 seconds, and then slowly drop it on the ground. Switch sides. Make sure you don’t arch your back while doing this exercise.
5. Step-Ups
For this exercise, you need to stand in front of stairs or a sturdy bench about 2 feet high (or less) with your feet together. Step up placing the right foot on the bench or stair at the appropriate height.
Stand up with that leg until fully strengthened, without locking the knee. Then, step down keeping a steady pace. Begin with 60 seconds, and then gradually increase the time.
Source Web MD | Knee Pain Explained
