Strengthening and stretching the muscles that support your knee helps decrease the chance of knee injuries and decreases knee pain. According to the American Academy of Orthopedic Surgeons (AAOS), strong quadriceps (the muscles on the front of the thigh) and strong hamstrings (the muscles on the back of the thigh) help the knee joint absorb more shock. This results in less strain on the knee. Some easy knee exercises include hamstring curls, straight leg lifts and stepups.
Hamstring Curls
Hamstring curls strengthen the hamstrings. To perform a hamstring curl, stand behind a chair and hold onto the back for support. Lift your left foot by curling it up toward your buttocks. Do not flex the knee more than 90 degrees. Hold your leg in the bent position for three to five seconds before slowly lowering it to the floor. Repeat and switch legs. The AAOS advises not to lock the knee of your supporting leg.
Straight Leg Lifts
Straight leg lifts strengthen the quadriceps. Performing a straight leg lift requires you to lie on your back. According to the Ohio State University Medical Center, you can also do this exercise while sitting on the floor and resting back on your hands. Bend one leg so that your foot can rest on the floor. Tighten the muscles in your straight leg and slowly raise the straight leg one foot off the floor. Hold the straight leg in the air for three to five seconds before slowly lowering it back to the floor. Repeat the motion and switch sides. The AAOS warns that you should not arch your back or lock your knee during the exercise.
Stepups
Stepups strengthen both your quadriceps and your hamstrings. Use a six-inch-high stool, stair step or platform. Put one foot on to the step and lift the other foot off the ground until it hangs loosely. Hold this stance for three to five seconds. Repeat and switch feet. Perform this exercise either with the step in front of you or on the side of you. The AAOS advises that you should place your entire foot on the step each time you step up. Again, do not lock your knee during this exercise.
Stretches
After strengthening exercises, you need to stretch to keep your muscles long and flexible. This also prevents the muscles from becoming tight around your knee. To stretch the quads, stand behind a chair holding onto its back for support. Lift one heal toward your buttocks and grasp your ankle to bring it closer to the body. Hold for 30 seconds and switch legs. To stretch your hamstrings, sit on the floor with your back tall and your legs extended in front of you. Let your feet relax. Walk your hands down your legs toward your ankles until you feel a good stretch. Hold this position for 30 seconds. Never stretch to the point of pain.
Member Comments