Strengthening the knees and the muscles that support the knees can help reduce strain and stress on the knee joints. It can also help improve flexibility in the knees, helping to reduce knee pain and prevent injury during exercise and daily activities. There are a variety of exercises that you can do two times a day to help strengthen and support the knee area.
Iliotibial Band Exercise
Stand up straight and cross your lower right leg over your lower left leg. Clasp your hands together and gently reach them toward the floor. You are doing the exercise correctly if you feel a stretch in the outer part of your left thigh. Hold this exercise for about 20 seconds and then return to the starting position. Repeat up to 10 times.
Leg Lifts
Lay on your back with your left knee bent upward toward the ceiling. Keep your right leg straight and comfortable against the floor. Contract your thigh muscles and lift your right leg until it is about 1 foot off of the ground. Hold the exercise for approximately five seconds and then lower your leg to the floor. Do one more repetition and then switch to the left side. Make sure that you do not arch your back throughout the exercise -- keep it flat against the ground.
Iliotibial Band and Buttock Exercise
Sit on the floor with your left knee bent up toward the ceiling and your right leg straight out in front of you. Cross the left leg over your right leg and twist your upper body to the right. Gently push against the outside of your leg with your left arm to intensify the exercise. Hold for about 20 seconds and then release. Repeat up to 10 times before switching to the other side.
Leg Dips
Position two chairs on either side of you and grasp the tops of the chair backs. Lift your left leg up slightly, making sure to put all of your body weight in the heel of your right leg. Slowly lower your body a few inches toward the floor and hold for five seconds. Sit backward as if you were sitting in a chair. Lift yourself back up to the starting position and then do another repetition. Switch to the other side and repeat.
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