Find Out What Are The Best Knee Strengthening Exercises
If you need to get your knees stronger there are a few knee strengthening exercises that are easy to do and will make a huge difference to your fitness.
If you suffer from a condition called chrondromalacia patella this first exercise will be really useful. This is a condition caused by the softening and degeneration of the cartilage underneath the knee cap ‘patella’. It usually occurs when the muscles and bones of the knee are out of alignment.
A really simple exercise that will help is as follows:- Sit comfortably on a chair, try not to tense up, you need to relax, have your thigh parallel with the ground, leg bent and 90 degrees, feet on the ground, tense the thigh, then hold this position for five seconds and release the hold, do the same with the other leg. Complete ten reps on each leg.
It is very important to remember to breathe whilst doing these exercises.
Another exercise does a little more to build strength in the muscles that control bending at the knee.
Sit in a chair again, then cross your bent legs at the ankle. Push your legs forward with the rear leg then push them back using the front leg. (At first this can seem a little tricky but it is really easy once you get used to it!).
Rearrange the position of your legs by changing the direction you have then crossed at the ankle. If the right leg was in front, move it to the back. Repeat this exercise 10 times for each cross-over position.
Time To Get Those Calves Moving
Would you like to move onto to something a little more challenging?
Depending on your balance and the surface you’re standing on, you may need to do this on a mat or carpet, or on a wooden floor. Avoid using a cement or metal floor.
Making sure you are well balanced, stand up straight, toes a little apart, heels together.
Lift your heels up, balance on the balls of your feet. Try to imagine an invisible string fixed to the centre of your head pulling you straight up. Hold this position for five seconds, then lower yourself down slowly. Do ten reps of this. Eventually as you build up strength in your legs and increase your balance, you will be able to increase the amount of time you can stay on the balls of your feet.
To change this exercise a little try bending your knees a little once you have raised your heels and are standing on the balls of your feet. This will also work your bottom as well as your hamstrings and quads. Again hold for 5 seconds then straighten your legs and lower your heels. Repeat for 10 reps.
Doing these knee strengthening exercises daily or at least a couple of times a week will really improve the strength of your knee. And if you are interested in fitness you will know how important it is to have healthy, strong knees.