KNEE STRENGTHENING EXERCISE,2023
1. Static quads
Purpose: This exercise can strengthen the quadriceps, a.k.a., quad muscles present in the thigh area, without much knee movement while helping you improve your muscle control as well.
How to perform: Lie flat on your back or simply sit up with your leg horizontally stretched out on a flat surface. Place a rolled-up towel (approximately 10cm diameter) under the knee. Pull your toes towards yourself and clench your thigh muscles. Slowly, lift your foot up and off the bed till your knee is straight, resting on the towel. Hold for 3-5 seconds and slowly, lower the leg back to the starting position. Perform 3 sets of 10-20 repetitions daily.
2. Straight leg raises at 3 angles
Purpose: Again, it’ll strengthen the quad muscles without straining the knee. However, this exercise isn’t recommended for those with a history of back problems.
How to perform: Lie flat on your back. Keep one leg straight and the other one bent at the knee. Now, pull your toes towards yourself and tighten/clench the muscle on the front side of the thigh while locking your knee straight. Lift your foot about 6 inches off the bed and hold for 3-5 secs before you slowly get your leg back to its original position. Ensure that your knee stays straight the whole time. 2 sets of 10-20 repetitions ensure the best results.
3. Knee extensions:
Purpose: This exercise increases knee mobility, avoids knee stiffness and is particularly beneficial for those who need to keep sitting for long periods of time.
How to perform: Sit on a firm chair with your knees bent and your feet on the floor. Lift your feet up and straighten your knees as much as possible. Hold for 3-5 seconds and then slowly, lower your legs back down. 3 sets of 5-20 repetitions are going to be really advantageous for you.
4. Clams for gluteus medius
Purpose: This exercise can strengthen the glutes that support the knee and prevent excess weight from burdening the inner side of the knee. It can also be a lifesaver for anyone with an existing knee pain issue.