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
To begin with the first exercise is very useful for those who have a condition called chondromalacia patella. That’s 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.
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!
It is very important to remember to breath 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 your legs forward with the rear leg then push them back using the front leg. (At first this can seem a little tricky but it is really easy once you get used to it!).
Switch legs by reversing the direction of the cross. If the right leg was in front, move it to the rear. Repeat the exercise 10 times for each position.
Calf Burns
Now for 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.
Stand up straight, heels together, toes slightly apart. Make sure you are well-balanced.
Lift the heels, balancing on the balls of your feet. Imagine a string attached to the centre of your head pulling you up. Hold for 5 seconds, then lower slowly. Repeat 10 times. Over time, as you build strength and balance, increase the length of time you’re on the balls of the 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.
If you can make sure you carry out these knee strengthening exercises a couple of days a week or better still daily, you will have strong, healthy knees in to time at all.
Do you want to get your legs in shape? If you do then check out the best leg exercises to find out how you can tone up your legs quickly. If you want to get the rest of your body into shape you can find more health and fitness tips here.
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