A person can suffer from a knee injury for a variety of reasons. It can be caused due to an accident, or fall or it can be a sports related injury, etc. Weakened knee can also be responsible for a knee injury. Knee exercises are often prescribed to patients, who suffer from knee pain. The aim of these exercises is to strengthen the muscles in the knee. Hence, the knee exercises are sometimes also referred to as exercises to strengthen knee muscles as well. The exercises not only prove to be of help in strengthening the knee joint, but they also help in alleviating the pain in the knee joint. People who do not suffer from any kind of knee related ailments, also stand to gain from doing these exercises regularly.
Knee Exercises
The exercises to strengthen knee muscles are often also referred to as rehabilitation exercises. These exercises work the quadriceps and the hamstrings and make them stronger, thereby reducing the strain placed on the knee joint, muscles and ligaments. Having said that we will see how to strengthen knee muscles with exercises.
Step Ups: One of the knee strengthening exercises are the step ups. To do this exercise you will need a platform. One can also choose to use the landing of a staircase. Step the right leg on the platform followed by the left leg. Then bring the right leg back to the floor followed by the left leg. In the next iteration, place the left leg on the platform first and then the right leg, however this time the left leg will come down first. Continue to do this exercise for 5 to 7 minutes.
Leg Raises: This is a simple exercise to work the quadriceps muscles, which in turn help the knee joint. To do this exercise, sit on a chair and place the right foot on the floor. Lift the left leg off the floor and extend it straight out. Try to lift the left leg as high as you can. Hold in the position for about 10 counts and then slowly lower the leg, but do not touch it to the floor. Lift the leg up again to repeat the exercise on the left leg for 10 to 12 times, before you switch legs.
Bridge Pose: The next exercise to strengthen knee muscles is the bridge pose. This exercise helps in strengthening the gluteal muscles, hamstrings along with the lower back and also the core. Lie on the floor with your hands placed next to your buttocks. Bend the legs at the knee and place your feet flat on the floor. Contract the gluteal muscles and gradually lift your torso off the floor. When you are into the position, it will represent a bridge, hence the name. However, make sure that there is no pressure on the head. The pressure has to be divided equally between the shoulders and the legs. Hold the position for 10 counts and slowly come back to the starting position and then repeat the exercise 5 to 7 times.
Knee Circles: One of the easiest of the exercises, yet one of the most effective of the exercises to strengthen knee muscles. Stand with your feet placed next to one another. Bend both the knees, as though you are about to squat. Remember it as to be a slight bend and not bend into a complete squat. Now place the palms on either knees, so that the kneecaps are supported by the palms. Slowly start rotating only the knee joints to make clockwise circles. When you are making the circles, ensure no other part of the body is moving and your legs are placed right next to one another. When you are doing the exercise, you notice that the toes of the feet tend to lift, then it is a sign, that you are making too large circles. When you make smaller circles, the toes will not lift. After you finish 10 to 12 clockwise circles, repeat the same in anti-clockwise direction again to make 10 to 12 circles.
These were some of the exercises to strengthen knee muscles. If you are suffering from any knee ailment or are recovering from a surgery, then it is recommended that these exercises be done after consulting your physiotherapist. When you are doing these exercises, if you notice any kind of pain, then stop doing the exercise immediately. The exercise may either not be suitable for your condition or you are not doing the exercise properly. Your physiotherapist will be in a better position to tell you the exact problem.
Knee Exercises
The exercises to strengthen knee muscles are often also referred to as rehabilitation exercises. These exercises work the quadriceps and the hamstrings and make them stronger, thereby reducing the strain placed on the knee joint, muscles and ligaments. Having said that we will see how to strengthen knee muscles with exercises.
Step Ups: One of the knee strengthening exercises are the step ups. To do this exercise you will need a platform. One can also choose to use the landing of a staircase. Step the right leg on the platform followed by the left leg. Then bring the right leg back to the floor followed by the left leg. In the next iteration, place the left leg on the platform first and then the right leg, however this time the left leg will come down first. Continue to do this exercise for 5 to 7 minutes.
Leg Raises: This is a simple exercise to work the quadriceps muscles, which in turn help the knee joint. To do this exercise, sit on a chair and place the right foot on the floor. Lift the left leg off the floor and extend it straight out. Try to lift the left leg as high as you can. Hold in the position for about 10 counts and then slowly lower the leg, but do not touch it to the floor. Lift the leg up again to repeat the exercise on the left leg for 10 to 12 times, before you switch legs.
Bridge Pose: The next exercise to strengthen knee muscles is the bridge pose. This exercise helps in strengthening the gluteal muscles, hamstrings along with the lower back and also the core. Lie on the floor with your hands placed next to your buttocks. Bend the legs at the knee and place your feet flat on the floor. Contract the gluteal muscles and gradually lift your torso off the floor. When you are into the position, it will represent a bridge, hence the name. However, make sure that there is no pressure on the head. The pressure has to be divided equally between the shoulders and the legs. Hold the position for 10 counts and slowly come back to the starting position and then repeat the exercise 5 to 7 times.
Knee Circles: One of the easiest of the exercises, yet one of the most effective of the exercises to strengthen knee muscles. Stand with your feet placed next to one another. Bend both the knees, as though you are about to squat. Remember it as to be a slight bend and not bend into a complete squat. Now place the palms on either knees, so that the kneecaps are supported by the palms. Slowly start rotating only the knee joints to make clockwise circles. When you are making the circles, ensure no other part of the body is moving and your legs are placed right next to one another. When you are doing the exercise, you notice that the toes of the feet tend to lift, then it is a sign, that you are making too large circles. When you make smaller circles, the toes will not lift. After you finish 10 to 12 clockwise circles, repeat the same in anti-clockwise direction again to make 10 to 12 circles.
These were some of the exercises to strengthen knee muscles. If you are suffering from any knee ailment or are recovering from a surgery, then it is recommended that these exercises be done after consulting your physiotherapist. When you are doing these exercises, if you notice any kind of pain, then stop doing the exercise immediately. The exercise may either not be suitable for your condition or you are not doing the exercise properly. Your physiotherapist will be in a better position to tell you the exact problem.
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