It is commonly known that exercising on a regular basis and maintaining a healthy body is a good thing; however, too much misguided and uneducated exercise can indeed be harmful for joints, ligaments and muscles. Keeping a focused, carefully planned workout regime can help strengthen these muscles and ligaments without running the risk of damage.
It is crucial for the muscles which support the knee to be fully stretched before any exercise takes place. This will allow the knees to absorb any shock or stress caused by the workout. Stretching helps the ligaments and muscles stay loose and not tighten up. Prepare for exercise by doing a variety of different knee stretching exercises.
Strengthening the surrounding leg muscles such as the quadriceps, hamstring and calf can help keep the knee ligaments strong and in place. Simple exercises can help. Big Knee Pain states that a workout plan should avoid consecutive days in which the same muscles are worked. Separating the muscles in to groups and working those groups every other day will allow balanced, even muscle growth.
Begin by warming up for five to 10 minutes with low-impact activity. Walking, cycling or stepping is recommended. According to Ortho Info, there is a variety of different exercises, all of which help improve overall leg and knee strength.
The single-leg dip is done by placing two chairs on either side to help with balance. Lift one leg straight ahead. Slowly lower down as far as comfortable. Hold this position for three seconds. Slowly rise back up, repeat and switch sides. The exercise targets the thigh, hip and buttocks muscles.
To perform another exercise, the wall squat, stand with your back, heels and head touching the wall. Step both feet out just over 2 feet from the wall. Slowly slide down the wall until in a sitting position. Hold this position for 10 seconds, and slowly rise back up.