The first type of knee strengthening exercise is sitting on a chair and your feet flat on the floor. In doing this knee exercise, you must ensure that your thigh is parallel to the floor.
Keep in mind that sitting properly can help the tendons and muscles surrounding your knees to relax and remove the stress that accompany them.
You can put variations in this knee strengthening exercise like pointing your toes, raising your feet above the ground and performing circular motion, or lifting your feet slowly making it parallel to the floor.
Another simple knee strengthening exercise is by sitting on the floor while your legs are crossed. In this position, the tendons and muscles surrounding your knees are stretched without you doing effort. You can remain in this position for about 30 seconds or a minute, and incorporate some variations.
You can slowly push your knees on the ground to put additional pressure on your joints and muscles. You may notice that when you’re legs are crossed, one of your legs is on top of the other. Therefore, you must change the position once a while to put pressure on the other leg.
Some knee exercises to relieve pain include leg lift with knee extension, quad set exercise, static hold exercise, drake exercises, hamstring set exercise, straight leg exercise and more.
Quad set exercises are perfect for tightening the muscles on the legs and thighs. This type of knee strengthening exercise can help you build muscle mass surrounding the knee that supports the joint.
This can be done by lying down on the floor and tucking the knees into your stomach. Just make sure that your knees are parallel to the floor and your toes are pointed. Fold your knee for about 10 to 15 seconds, rest for about 5 seconds and repeat to the other knee.
The knee extension exercise with leg lift can be done by lying on the ground, and putting an object under the heels to raise your legs for about three inches above the floor. From this position, lift your leg upwards and then slowly put it down. Do this knee exercise on one leg at a time. In this way you can provide support to the other leg while it is in the air.
When doing knee strengthening exercises to cure pain, you must be sensitive on the pain that you feel. If the pain gets worse, you should immediately stop doing the exercise and consult a doctor.
You must understand that not all knee strengthening exercises are suitable to all patients. There’s an applicable knee exercise program for every patient depending on the age and purpose.
For athletes, any type of knee strengthening exercises will do, but it’s a different story when it comes to adults and individuals who are suffering from injury.
Drink plenty of water from time to time while doing knee strengthening exercises and you will notice a good effect into your body. If you have serious knee problems, doing knee exercise with the presence of a doctor or physical therapist is better.
In this way, you can be sure that your form is correct, and you will not cause additional injury to this part of the body. After several sessions of knee exercises with your physical therapist, you will be able to do these set of exercises with your own self.
You must realize that knee exercise can provide you with enormous benefits aside from making your body fit. Therefore, this can be the right time to start moving your legs and knees and make them strong in order to avoid injuries that may happen in the future.