7 Quick And Easy Exercises That Keep Your Knees Strong And Healthy

Nov 20, 2018 by apost team

Most Americans report that they have experienced knee pain during their life. Are you suffering from knee pain or wondering how to prevent knee pain from occurring in the future? Read on for some exercises that will help you take better care of your knees.

Before launching into any exercise, it's essential to always begin by warming up. Instead of jumping into an exercise, warming up allows you to properly prepare your body for the physical stress the exercises will put on your body.

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Steps:

1. Keep your back against the floor.
2. Place both feet on the floor. Bend one knee at a time while ensuring the opposite leg is straight.
3. Lift the straight leg toward the bent knee.
4. Repeat this step 10 times, doing three sets on each leg.
5. Sound easy? To guarantee the best results, do the exercise without bending your knee. Then increase the angle of each leg during the exercise. Do it slowly at first in order to ensure the exercise is done properly.

This is a good exercise to perform folwing knee surgery as it will help strengthen the knees.

Steps:

1. Start the exercise with your back against the floor.
2. Keep both knees bent while keeping both arms parallel.
3. Lift your hips and keep your feet against the floor. Keep your hands in the same position.
4. Hold your position for one to two second. Repeat the exercise 10 times, doing three sets each time.
5. Use this exercise for improving your hamstrings, hips, and glutes.

Additionally, you can use this exercise to restore the motion to your knees to help prevent injuries in the future.

Steps:

1. Stand straight.
2. Move the right leg forward and keep the left leg at the same position. Then, bend the right knee, making sure to keep the upper body straight. You'll need to ensure that both hands are placed parallel to the rest of the body.
3. Hold this position.
4. Return to the initial position. Repeat this exercise with the other leg.
5. Start the exercise again 10 times with three sets for each leg.
6. To challenge yourself, start lifting light weights with both hands during the exercise. As a beginner, however, it's best to start without the weights. As you continue to practice, you'll be able to increase weights every day.
7. Regularly doing this exercise will help improve your thigh and hip muscles. The forward lunge will ultimately help improve the gluteus maximus, while simultaneously working the ACL.

Steps:

1. Start the exercise by placing your back on the wall.
2. Bend the knees and keep your pelvis and back flat against the wall.
3. Bend slowly until your body can't handle the excess pressure against your knees.
4. Hold the pose for up to 10 seconds. Repeat this exercise only as many times that you will be able to handle.
5. This is an important exercise for knee rehabilitation.

Steps:

1. Start the exercise by standing straight.
2. Begin to slowly raise the heels. One you raise them as high as possible, start to lower your heels.
3. Do three sets with 10 - 15 reps.
4. Raise the exercise's intensity by starting from a higher surface with stairs or starting with only one leg each time.
5. Use this exercise to strengthen your quadriceps and hamstring muscles as you work to improve your body's support of your knees. This will reduce the amount of stress on your knee joints.

Steps:

1. Find a platform or stairs when doing this exercise.
2. Begin the exercise by placing one foot on top of the stairs or platform.
3. Be sure to keep your body straight. Bend your knee, keeping the other foot firmly on the floor.
4. Keep your pelvis straight and keep stepping.
5. Repeat the exercise up to 20 times.
6. This stepping exercise may be particularly easy if you are used to climbing stairs. As your body gets used to it, increase the number of reps.
7. These step ups are perfect for strengthening one's hip muscles and quadriceps. Repeating this exercise will help prevent knee injury while improving the way you perform your daily activities.

Steps:

1. Stand up straight.
2. Start the exercise by opening your legs. Keep them far enough apart that there is a bit of a gap between them.
3. Bend the left knee. Squat down as far as possible. Keep the other foot on the floor, making sure to maintain your distance and the gap between your legs.
4. Hold your position for a few seconds. Then switch sides.
5. Repeat this exercise with both legs. Do the exercise long enough to feel the difference and tightening in your muscles.
6. This exercise helps your knees as the lungs in both directions will strengthen them.

Be sure to consult a doctor if you've recently had surgery. Avoid swinging the knees or body when doing more reps or trying to lift heavier weights. Since knee pain is typically caused by improper technique when performing these exercises be sure that you are doing each exercise as accurately as possible, especially if you are recovering from a knee injury already.

Did you enjoy these strengthening exercises? Do you have some favorites of your own? If so, let us know about them! Be sure to pass this article along to any friends who suffer from knee pain.

Our content is created to the best of our knowledge, yet it is of general nature and cannot in any way substitute an individual consultation by your doctor. Your health is important to us!