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.
This first exercise is really good for those who suffer from conditions such as chondromalacia patella. This is an inflammation of the cartlidge beneath the patella ‘knee cap’. This sometimes results because the bones and muscles on the knee are out of alignment.
Sit comfortably in a chair, you need to be relaxed. Bend your legs as you would normally sit on a chair with your feet on the ground and your legs bent at 90 degrees, tense your thigh and hold this position for 5 seconds the release, change legs are repeat. You need to do ten reps on each leg. I told you it was easy!
Be sure to breathe normally during the exercise.
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 both legs forward with the back leg then push them back again 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.
How To Get Those Calves Working
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 the heels, balancing on the balls of your feet. Try to imagine an invisible string attached to the center of your head pulling you up. Hold for five seconds, then lower slowly. Repeat ten times. Eventually, as you build strength and balance, you can increase the length of time you’re on the balls of your feet.
To intensify this exercises a little try bending your knees whilst you have your heels raised. By doing this you will also be using the muscles in your quadriceps, hamstrings and buttocks. Remember to straighten your knees then lower your heels. Do ten 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.
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