Knee exercises

Knee Exercises

KNEE STRENGTHENING EXERCISES

Most people with knee pain, due to arthritis, complain of increased pain due to overactivity and less activity stiffens the joints. The right balance between rest and exercise is required.

Regular exercise is required to keep joints healthy, strengthen the muscles around the knee joints. Reducing weight also reduces pain and stiffness.

One needs to do a range of motion exercises along with strengthening exercises and aerobic exercises. Repeat these exercises 5-10 times, twice daily.

If any of these exercises increase your pain stop doing the exercise and consult a physiotherapist/ doctor.

Different types of aerobic exercises include static cycling without resistance, swimming, climbing stairs, and walking.

 

1. KNEE PRESS EXERCISES

  1. Lie or sit down with a rolled-up towel under your knee.
  2. Use the muscles of your thigh to push the back of your knee firmly towards the bed or the floor.
  3. Hold for a slow count of 5.
  4. Repeat 5 -10 times.
  5. Repeat with the other leg.

2. HEEL PRESS EXERCISES

  1. Lie down, place a rolled-up towel under the ankle.
  2. Bend the other knee.
  3. Use the muscles of your straight leg to push the back of your heel firmly towards the bed or the floor.
  4. Hold for a slow count of five.
  5. Repeat 5-10 times
  6. Repeat with the other leg.

 

3. HEEL DRAGS EXERCISES

  1. Lie on the floor with your legs stretched out straight in front of you.
  2. Slowly bend one knee up towards your chest, sliding your foot along the floor, until you feel a gentle stretch.
  3. Hold for five seconds. Straighten your leg. Repeat 5 times.
  4. Repeat with the other leg.

4. STRAIGHT LEG RAISE EXERCISES

  1. Lie on your back bend one knee and straighten the other leg.
  2. Lift the straight leg one feet above the floor, with toes pointing up to the ceiling.
  3. Hold for 5 counts and then lower. Repeat 5 times.
  4. Repeat with the other leg.

5. PRONE KNEE BEND EXERCISES

  1. Lie on your stomach with knees straight.
  2. Bend one knee as far as possible, try touching the heel to your buttock.
  3. Hold for a slow count of five.
  4. Repeat 5 times.
  5. Repeat with the other leg.

6. SITTING LEG RAISE EXERCISES

  1. Sit in a chair with your back straight.
  2. Straighten one leg, with toes pointing to the ceiling, hold for a slow count to 10 and then slowly lower your leg. Repeat 5 times.
  3. Repeat with the other leg.

7. KNEE SQUAT EXERCISE

  1. Stand with feet hip-width apart.
  2. Hold onto a table for support.
  3. Squat down until your kneecap is directly over your big toe.
  4. Return to starting position.
  5. Rest for one minute, then repeat another two times.
  6. As you improve, try to squat a little further.

8. SIT/ STAND EXERCISES

  1. Sit on a chair. If difficult, use a cushion to raise the seat of the chair.
  2. Without using your hands for support, stand up, and then sit down.
  3. Make sure each movement is slow and controlled.
  4. Rest for one minute
  5. Repeat another two times.



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