Exercises for the Knees
Knee issues and pain can be alleviated with these exercises.
To avoid injury, remember to drink lots of water when exercising and leave enough of room around you.
If you’re new to exercising, it’s a good idea to start slowly and gradually increase your intensity.
Straight-leg raise (sitting)
Sit back in your chair and keep your back straight. Raise one of your legs and straighten it. Hold for a slow count of ten, then lower your leg slowly. Rep with each leg 10 times.
Lie down on your back with a towel rolled up under your leg’s ankle. The other leg should be bent at the knee. Push the back of your knee firmly against the bed or the floor with the muscles of your straight leg. Hold for a count of five slowly.
Repeat with each leg at least five times. This practice keeps your knee from becoming permanently bowed. When lying down, try to do this at least once a day.
Sit with your legs straight out in front of you on the floor. Bend one knee slowly up to your chest, moving your foot over the floor until you feel a stretch. Hold the position for five seconds. Hold this stance for five seconds after straightening your leg as much as you can.
Rep with each leg 10 times. If you can’t get down on your hands and knees, sit on a sofa and glide your foot along a board or tea tray.
Straight-leg raise (lying)
This can be done on the floor or while lying in bed. One leg should be bent at the knee. Lift your foot off the floor or bed with your other leg straight. Hold for a count of five slowly before lowering. Every morning and evening, repeat five repetitions with each leg.
With your right foot, take the first step down the steps. Step up with your left foot, then down with your right foot, then back up with your left foot. If necessary, cling to the bannister. Rep with each leg until you can no longer do so. Rest for one minute before repeating the exercise two more times. As you gain confidence, use a higher step or two at a time.
Take a seat in a chair. Stand up and then sit back down without using your hands for support. Ensure that each movement is slow and precise. Rep until you’re unable to do so any longer. Rest for one minute before repeating two more times. If the chair is too low, begin by rising from a seat cushion and removing it when you no longer require it.
Quads exercise with roll
Sit with your legs straight out in front of you on the floor, sofa, or bed. Underneath one knee, place a rolled-up towel. As if straightening your knee, press down on the towel. Pull your toes and foot towards you, allowing your calf muscles to stretch and your heel to rise off the floor. Hold for 5 seconds before relaxing for another 5 seconds. Do this 10 times, then switch to the other leg and continue the exercise.
Cross your ankles while sitting on the edge of a table, seat, or bed. Tighten your thigh muscles by pushing your front leg backwards and your back leg forwards against each other. Hold this position for as long as you can before relaxing. After one minute of rest, continue the exercise two more times. Rep with the other leg.