Saturday, June 15, 2019
 Your Physical Health And Well Being

4 Exercises To Promote Stronger Knee Muscles

hamstring exercise

Strong knee muscles support ease of mobility

Knee strengthening exercises can help strengthen the muscles around the knee and prevent knee pain. A home exercise program of strength and flexibility can tackle and remedy functional deficits

Strength training exercises help to make the muscles stronger and more resilient. Whilst flexibility exercises, also called stretching, help keep your joints flexible and reduce the chance of injury during other activities.

You can do your part to reduce knee pain. Exercise is one of the best therapies to build up the strength of  knee joints.Here are 4 exercises that may help to build up and keep your knees in topmost working order.

  1. Start with stretching, you should sit on a chair. Keep your foot elevated by using another chair and with the use of leg muscles, push your knee toward the floor. Hold this pose for 5 to 10 seconds. Do this several times for each leg
  2. Sitting in a chair, bend each leg back under the seat, and then straighten your leg. This can help reduce stiffness when you stand up.
  3. Sit on the edge of a chair with your left leg out straight and your foot on a low stool. Pull your toes up and keep your lower back straight... You should feel the stretch at the back of your leg and knee. 
  4. Strengthen your knees when youve been sitting for long periods Place both your feet flat on the ground while you are sitting with your knees bent. Slowly raise your left leg until your knee is straight. Hold this temporarily before lowering it to the ground. Do the right leg.

Do these exercises several times throughout the day.These are easy exercises and even if you have mobility issues you can do them. Just a few minutes a day will start helping your knees feel better. Always warm up first with some mild stretching.

If you ever feel any pain when doing a home exercise program stop immediately as this should not be and contact professional help.

If you cant move your knee or put any weight on it, it is very painful or your knee is badly swollen, has changed shape and no improvement you need to seek help. As well if your knee locks, painfully clicks or gives way you need to consult your physician.

The importance of exercise, cannot be overstated when it comes to strengthening your knee muscles, relieving pain and stiffness and helping to prevent risks of falls