Some exercises can help strengthen the knees, and the muscles around the knees, and help you get rid of that knee pain for good/ From stretches to strength training to cardio, every part of your knee program is important.
What Stretches Are Good For People With Knee Problems?
First, begin with some simple, gentle stretching. Remember it is best to stretch warm muscles and joints, so walk in place for a few minutes first.
Knee flexion: Sit in a chair with your feet on the floor. Loop a towel under your foot. Then gently pull the towel with both hands in order to bend your knee. Raise your foot just 4 to 5 inches off the floor. Hold for a few seconds and release. Repeat.
Hamstring stretch: Lie on the floor on your right side, legs straight. Bend your left leg, grabbing your food with our left hand. Gently pull to stretch. Switch sides and repeat.
How Can I Strengthen My Knees?
Wall squats: This exercise perfect for the knees because it strengthens the legs without too much pressure on the joints. No weights are needed, just put your back against a wall, feet shoulder width apart. Step out from the wall about a foot's length. Next, bend your knees and squat with your back against the wall and your arms at your sides. Slide down the wall until your knees are at about 90 degrees, but no farther. Then slowly slide back up the wall to straighten your legs. Do several repetitions, but start slowly. Try just a few at first, and then add on.
Bent knee leg raises: Sit in a chair and straighten one leg in the air, but do not lock your knee. Hold for thirty seconds. Bend the knee to lower the leg about halfway to the floor. Hold again 30 seconds. Return to the starting position and repeat. Do several reps on each leg.
Straight leg raises: For this exercise, you will need two chairs, one placed in front of the other. Sit in the first chair, and rest your foot on the other chair, straight out in front of you. Keep your leg straight and simply lift your leg up, holding it like this for a few seconds. Remember to keep your leg straight but not locked. Now return to the starting position. Repeat several times on each leg, working to increase the number of seconds you hold the leg up.
Which Cardio Exercises Won’t Hurt My Knee?
The stationary bike is perfect for those with knee pain. It increases both leg strength and range of motion in the joints. Positioning is key. At the bottom of your pedal stroke, your knee should bend at 15 degrees. Start with 10 to 20 minutes and increase your time slowly.
Have more questions about the right way to exercise with knee pain? Contact Ralph Roberts, a personal trainer in Amarillo with the Downtown Athletic Club. A nationally certified personal trainer and former athlete, Ralph is very experienced with athletics and exercise. Allow him to set you up for success with personal training or a customized workout.