3. Marching in Place
Here’s an easy exercise which is suitable for persons of different age groups and with knee conditions.
You do not need any specialized equipment to perform it and it provides you with an option for at-home exercise which you can also do at the beach or the park.
This is an excellent exercise which relieves knee pain. It increases the strength of the quadriceps while actually putting no weight through your knee joints.
It is also beneficial for improving the body’s balance as well as your cardiovascular health and weight control.
1. Stand straight.
2. Take alternating steps in place by lifting your knees to a comfortable height.
3. Gradually increase your speed, while maintaining a moderate pace.
4. Aim for one minute of marching.
It is recommended that you perform this exercise with walking shoes and holding a chair.
4. Calf Raises
One very frequent injury which occurs to the knees is a torn meniscus.
The meniscus is a C-shaped piece of cartilage on each side of your knee joints, which sits between your upper leg bone and the larger of your two lower leg bones.
The meniscus is more apt to injuries because of twisting the knee or other degenerative anomalies.
This exercise will benefit your meniscus, strengthen the muscles that surround and stabilize your knee.
Plus, the exercise helps your ankle muscles to improve balance and coordination, hence keeping your knee properly aligned. This exercise puts minimal pressure on your knee and thus is very effective for recovering from an injured meniscus.
1. Hold onto a stable surface.
2. Keep your back straight, and lift up on your toes, while slowly raising your heels off the ground.
3. Slowly drop back down.
4. Make ten to twelve repetitions.
5. Straight Leg Lifts
This exercise improves the stability of your knee joints by boosting your thigh quadriceps. As your quadriceps become stronger, they have more control over the knees.
First, warm up your body with some low-intensity activity, like walking or cycling, before switching to this exercise.
1. Lie on back.
2. Keep one of your legs straight and the other at a 45-degree angle.
3. Raise your other leg about 6 inches off the ground, keeping the thigh muscles in your straight leg tight.
4. Hold this posture for ten seconds. As you become stronger, you can aim to holding the contraction for up to a minute.
5. Slowly reverse to the initial stance.
6. Repeat this exercise with your other leg.
7. Do five sets with each leg.
While doing this exercise you should maintain your upper body relaxed and tighten your abs. Do not arch your back at any time.
Important Note: This exercise should not be performed if you have had back problems at some period of your life.
6. Step Ups
This is an excellent exercise for strengthening the knees which will improve your knee stability and strengthen your quadriceps.
Strengthening the adjoining muscles reduces the strain on your knee joints, which in turn eliminates the pain.
You could also use a staircase or an aerobic step bench to do the exercise.
1. Stand in front of the stairs with your feet hip-width apart.
2. Step up onto a step with your right foot.
3. Tap your left foot on the top of the step and then lower it.
4. Repeat this with your other foot.
5. Do twenty to thirty sets with each foot.
7. Side-Lying Leg Lifts
This exercise is primarily focused on the abductor muscles which are important for playing sports and performing daily activities.
The exercise creates tension in your gluteus medius muscles, which makes them more stable and stronger.
You can also effectively tone your hip are with this exercise.
1. Lie down on one side with your legs straight and stacked.
2. Put your left elbow under your head.
3. Keeping your top leg straight, slowly lift it at angle of about 45 degrees.
4. Hold this pose for twenty seconds.
5. Slowly drop your leg and relax for several seconds.
6. Make ten to fifteen reps.
7. Switch sides and start over with your other leg.
8. Do fifteen to twenty repetitions a day.