If you need to get your knees stronger there are a few knee strength exercises that are really simple to do and will make a big improvement to your fitness.
If you suffer from a condition called chrondromalacia patella this first exercise will be really useful. Chrondromalacia patella is a roughening of the cartilage underneath the knee cap, sometimes as the result of the bones not sitting properly in the ‘V’ of the knee joint.
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 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.
Time To Get Those Calves Moving
Now for something a little more strenuous.
For this next exercise avoid standing on a concrete or metal floor. If your balance is not to good you may be better to do the following exercise on a mat or carpet.
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 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.
I am sure you are aware of how important it is to have strong, healthy knees when carrying out any type of fitness routine. Doing these easy knee strengthening exercises regularly will really improve the state of your knees and help you increase your fitness levels even further.
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