The knee, which is a hinge joint, is responsible for extension and flexion. Extension takes place when you move your lower leg from a bent to straight position, and flexion is the complete opposite of this. Knee problems prevent a full range of motion in these directions. Common causes are repeated stress or overuse, sudden turning, awkward landings from a fall and degeneration from aging according to Mayoclinic.com. Exercises strengthen the muscles that support the knee and improve range of motion.
Step 1
Sit in a chair to do leg lifts. Place your feet flat on the floor and raise your right leg in the air. Stop when your foot is about 6 inches off the floor and hold for a full second. Lower your leg back down slowly and repeat with your other leg. Alternate back and forth for 10 to 12 repetitions. Feel the quadriceps muscles on the top of your thighs contracting when you do this.
Step 2
Execute a set of leg extensions. Sit in a chair with your knees bent and feet flat on the floor. Lift your right leg up so your foot is about an inch above the floor. Extend your lower leg straight out and hold for a full second. Lower your leg back down, repeat for 10 to 12 reps and switch sides. If you feel pain when raising your leg, stop at that point. Increase the resistance with this exercise by wearing ankle weights or looping a resistance band around the corner of your chair and your lower leg. Do not increase the resistance until you can move through a full range of motion without pain.
Step 3
Stand with your feet shoulder-width apart to do deep knee bends. Place your hands on your hips or extend your arms above your head and lower your butt toward the floor by bending your knees. Stop as soon as you feel discomfort and stand back up. Repeat for 10 to 12 repetitions. Increase your range of motion gradually when doing these until you are able to get your thighs parallel to the floor.
Step 4
Lie on your back to do isometric leg lifts. Bend your knees, lift your shoulders off the floor and lean back on your forearms. Extend your right leg out straight on the floor, raise it up about six inches and contract your quads. Hold this position for 10 to 20 seconds and slowly lower it back down. Repeat four or five times and switch sides.
Step 5
Perform a knee flexion exercise for your hamstrings. These are the major muscles on the back of the thighs. Lie on your stomach with your legs straight behind you and together. Bend your right knee to move your lower leg in the air. Move your heel toward your butt and hold for a full second. Lower your leg back down, repeat for 10 to 12 reps and switch sides. Wear ankle weights to increase the resistance or anchor a resistance band to your lower leg and a sofa leg.
Step 6
Hold your leg still to do an isometric hamstrings exercise. Sit on the edge of a chair and extend your right leg out straight with your heel on the floor. Bend your other knee and place your foot flat. Bend your right knee slightly as you forcefully push your heel into the floor and pull toward the chair. Feel your hamstrings contracting when you do this. Hold for 10 to 20 seconds and release. Do four or five reps and switch sides.
Things You'll Need
- Chair
- Ankle weights
- Resistance band
Member Comments