Knee health exercises will either get your knees operating properly or keep them operating at the level needed for your efficient operations. Knee health is vital for your running, jumping, walking and balancing abilities. There are a variety of exercises that you can do to improve your knee health.
Knee Stabilization
You can strengthen your knee area by doing a knee stabilization exercise. Find a sturdy chair that you can hold on to the back of for balance. Stand with your left side against the chair. Hold onto the chair with your left hand. Slightly lift one leg, placing all your weight onto your other leg. Tighten your quadriceps (thigh muscles) in your lifted leg. Slowly move this leg outward. Hold this position for 5 seconds. Slowly return your leg to the original position and then move it inwards over your other ankle. Hold this position for 5 seconds. Move your leg back to its original position. Repeat this exercise five times. Turn your body 90 degrees and repeat this exercise. This time you will be facing the chair. Make certain you do not lean to either side while doing this exercise.
Leg Lifts
Do a straight leg lift to strengthen your quadriceps. Lie on your back on a flat surface. Bend one leg until your foot is flat on the surface. Keep your other leg straight. Tighten the thigh muscles of your straight leg. Tighten your abdominal muscles (stomach). Slowly lift your leg until it is about a foot off the floor. Hold this position for five seconds. Slowly lower your leg back to the surface. Repeat this exercise five times. Do the same maneuver with your other leg. Do not arch your back during this exercise.
Hamstring Stretches
Try a hamstring stretch to keep your knee muscles flexible for good knee health. Sit on a flat surface with your legs extended in front of you. Place your hands, palm down, along your sides. Slowly bend from your waist as far as you can while sliding your hands towards your ankles. You will be looking forward. You do not want to touch your toes. Feel the stretch in the back of your knees and thighs. Hold this stretch for 30 seconds. Release the stretch and slowly return your torso to your original position.
You can do a standing hamstring stretch. While standing, place one leg on a flat surface that is near waist-level. Keep your other knee from bending. Gently lean forward towards your toes. Keep your back straight. Hold this stretch for 30 seconds.
Water Sports
Swimming and water exercises can be beneficial knee health exercises, says Bigkneepain.com. The water's buoyancy and natural resistance allow you to get a good aerobic workout that does not negatively impact your knees.
In addition to swimming laps, you can walk the pool's perimeter and help your knee health. Make certain your feet are touching the pool's bottom so you can avoid any injury. As you progress, you can use ankle weights or dumbbells to increase your intensity.
