The knee joint is one of the largest joints in your body. As a result, your knees are susceptible to injury and normal wear and tear. Severe injury, deformity, such as knock knees, or a degenerative joint disease, such as osteoarthritis, can cause your knees to fall into a bent position. While you should get a checkup and advice from a doctor for this condition, exercises can help to increase strength as well as flexibility and range of motion in your knees.
Step 1
Make an appointment with your doctor. Receive a diagnosis of why your knees are in a bent position. Treatment for your condition may help to alleviate your problem. Your doctor may also refer you to a physical therapist.
Step 2
Warm up. Avoid injury and loosen your muscles and joints by participating in a warm-up prior to performing knee-strengthening exercises. The National Academy of Sports Medicine recommends five to 10 minutes of light cardiovascular exercise for warming up. This can include walking or using an elliptical machine.
Step 3
Perform straight leg raises. Lie on your back with your legs extended in front of you, and straighten your legs out as much as possible without causing yourself pain. Your heels should be on the ground and your toes pointing toward the ceiling. Slowly raise one of your legs off of the ground while keeping your leg straight. Raise your leg as far as possible but no higher than foot off of the ground. Hold this position for two seconds. Relax and repeat 10 times. Complete an additional 10 repetitions with your opposite leg.
Step 4
Complete a hamstring stretch. Sit on the ground with your legs extended as far as possible in front of you. Sit up straight and place the palms of your hands on the ground beside your hips. Bend at your waist and slowly slide your hands down toward your ankles. When you feel a stretch in the backs of your knees and the backs of your thighs, hold this position for 30 seconds. Relax and repeat five times.
Step 5
Exercise your legs with calf raises. Strong calves and ankles are essential to proper knee alignment, the National Academy of Sports Medicine explains. Stand up straight with your legs straight and your feet positioned shoulder-width apart. Make sure your feet are flat on the ground. Slowly raise both of your heels off of the ground. Continue to rise up off the ground until you are standing on your toes. You should feel a stretch in the backs of your lower legs. Hold this position for five seconds. Relax and repeat 10 times.
Step 6
Go for a bike ride. Use a bicycle or stationary bike for 30 minutes at a time three days per week. Biking can help to encourage a full range of motion for your knee.
References
- "National Academy of Sports Medicine Essentials of Personal Fitness Training"; Scott Lucett; 2008
- American Academy of Orthopaedic Surgeons; Knee Exercises; February 2009
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