8. Glute Bridges
Strong gluteal muscles are important for the proper functioning of your knees. They aid manage the movement of the knees by stopping them from collapsing inwards. Therefore, the gluteal muscles make the very foundation for healthy knees. When they are weak or inactive, all kinds of problems in your knees may occur. Glute bridge, as a type of exercise, strengthens your glutes, abs and hamstrings, while putting only slightest or no pressure at all on your knees.
Lie on your back. Bend both knees at about a right angle, while your feet are on the ground. Slowly lift your buttocks off the ground as high as you can. Don’t arch your back and keep your shoulders, hips and knees aligned. Hold this stance for two or four seconds. Do two sessions of eight to ten repetitions of this exercise, twice or thrice a week.
The single-leg glute bridge is also considered among the best exercises for stable hips. This exercise is also helpful for preventing knee pain and other problems.
9. Wall Squats
Squats are an amazing exercise to let you discover all the strengths and weaknesses of your knee joints. But, wall squats may be even better as less force goes through your knees when doing them. Also, this exercise is just right for all those who are facing with knee pain. Although this exercise puts pressure on your knees with repetitious bending, it still protects your delicate joints and the muscles around and in them. Runners and athletes will particularly find this exercise beneficial or people with runner’s knee injury.
1. Stand with your back against the wall. Be sure to keep your feet shoulder-width apart.
2. Slowly bend the knees, while keeping your pelvis and back straight against the wall.
3. Remain in this posture for five to ten seconds, but do not bend too much. Adjust your body if you feel any discomfort or pressure in your knees.
4. Slowly slide your body up the wall, keeping your abdominal muscles as tight as you can.
5. Repeat the exercise while trying to extend the timing of the sitting each time.
If possible, try to perform this exercise using a Swiss ball. A study from 2011 explains that when people do this exercise with a Swiss ball, they gain additional benefits on their lower limb muscle activity.
Important Note: Do not slide with your hips lower than your knees.
10. Calf Stretch
Your calf muscles or calves have an important role in supporting your knees, as well as in decreasing pain and improving your flexibility. The calves consist of two muscles on the back of your calves called gastrocnemius and soleus muscle. The basic function of these muscles is to pull your foot down, like when pointing the toes. However, they are often neglected during exercise routines and workouts.
The pain in these muscles may be extremely sharp and might even go up to your knees. So, it is crucial to take care of your calves and loosen them up to avoid any sort of pain or problem in the knees. Stretching is one type of exercise that can keep them loose and resolve any muscle and knee pain. Furthermore, it is also good for treating plantar fascia. A study from 2013 found that stretching of the gastrocnemius and soleus muscles should be seen as contributing to plantar fascia-specific stretching.
Stand with your hands placed on a wall to maintain balance. Lean your body towards the wall bending your right leg. Take a step back with the left one. Gently straighten the left leg behind the right one. Push the floor with your left heel. At this moment you will feel your left calf stretching. Hold for twenty seconds. Repeat the exercise two times, and then switch your legs.