Knee problems can develop at any age. The best known is arthritis. Nevertheless, is not the only one. Conditions in this part of the body can interfere with people’s daily activities, such as getting up from a chair or walking. As indicated Medline Plus, website of the US National Library of Medicine, “can have a huge impact on your life.”
When identifying abnormalities or frequent pain in the knee, it is important to consult a doctor to start treatment in a timely manner.
Dr. Antonio Ponce Vargas, rheumatologist, explains how to perform various exercises to strengthen the knee muscles. He stresses that they can only be performed under medical supervision. He recommends starting with sets of 10 to 20 reps on each knee, 2 times a day.
Exercise 1
- Lie on your back.
- Bend one knee, keeping both feet flat on the ground.
- The other leg should be straight, toes pointing up. Then raise this leg.
- The important thing is to maintain the contraction of the leg muscles for 5 seconds.
- Then lower slowly and relax.
- Repeat 10 times. Every 2 reps, switch legs.
Exercise 2
For this exercise you need an elastic band. It consists of contraction of the quadriceps and stretching of the hamstrings.
- Lie on your back.
- Put the elastic band around the foot and stretch the leg up.
- Hold this position for 20 seconds.
- Repeat 10 times.
- Change legs.
Exercise 3
It helps improve the movements that are made when walking or getting up from a chair.
- Sit in a chair.
- Lift the toe up. The knee should be kept bent.
- Raise the knee, flexing the hip.
- Keep your leg in the air for 5 seconds.
- Slowly lower your leg to the starting position.
- Repeat 10 times.
- Then continue with the other leg.
Exercise #4
- Lie on the floor, face up, with your knees bent.
- Put a pillow between your knees.
- Squeeze the pillow.
- Hold the position for 5 seconds.
- Relax.
- Do 10 repetitions.
- Relax and repeat once more.
Exercise #5
For this exercise, a chair is important to maintain balance.
- Standing, bend your right leg, not allowing your knee to go past your toes.
- Step back with your left leg.
- Gradually stretch the left leg back by squeezing the heel (calf stretch).
- Hold the position for 20 seconds.
- Repeat twice.
- Change legs.
Exercise #6
- Use a chair to keep your balance.
- Standing with your back straight, raise your heels on tiptoe.
- Hold the position for 5 seconds.
- Slowly lower your heels to the ground.
- Repeat 10 times.
- To rest
- Do another 10 repetitions.
Exercise #7
The ideal of this exercise is to do it without the support of a chair. However, if you need it, you can use it.
- Put your body weight on one leg, with your knee straight.
- Lift the other foot and balance on the supporting leg.
- Hold this position for 20 seconds.
- Repeat twice.
- Change legs.
Exercise #8
- In case it is difficult, a chair can be used for support.
- Put your body weight on one leg, with your knee straight.
- Gradually lift the other foot off the ground and bring the leg out to the side.
- Balance on the supporting leg.
- Hold the position for 20 seconds.
- Repeat 2 times and switch legs.
Exercise #9
- Sit in a chair with your back straight and your feet flat on the floor.
- Slowly lower your back and buttocks.
- Use the leg muscles to hold the position.
