Do Some Knee Strengthening Exercises and Get Fitter!
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If you need to get fitter but are being held back because of problems with your knees then take a look are the simple knee strengthening exercises below.
If you suffer from a condition called chrondromalacia patella this first exercise will be really useful. This is a condition caused by the softening and degeneration of the cartilage underneath the knee cap ‘patella’. It usually occurs when the muscles and bones of the knee are out of alignment.
Sit comfortably in a chair, you need to be relaxed. Bend your legs as you would normally sit on a chair with your feet on the ground and your legs bent at 90 degrees, tense your thigh and hold this position for 5 seconds the release, change legs are repeat. You need to do ten reps on each leg. I told you it was easy!
Be sure to breathe normally during the exercise.
Another exercise does a little more to build strength in the muscles that control bending at the knee.
Again make sure you are sitting comfortably, cross your legs at the ankles. The push your crossed legs forward with the back leg, then push your legs back to being folded with the front leg. (This may seem a little tricky at first but once you get the hang of it it is really easy but effective!)
Switch legs by reversing the direction of the cross. If the right leg was in front, move it to the rear. Repeat the exercise 10 times for each position.
Stretching Those Calves
Now for something a little more strenuous.
Depending on your balance and the surface you’re standing on, you may need to do this on a mat or carpet, or on a wooden floor. Avoid using a cement or metal floor.
Stand up straight, heels together, toes slightly apart. Make sure you are well-balanced.
Lift your heels up, balance on the balls of your feet. Try to imagine an invisible string fixed to the centre of your head pulling you straight up. Hold this position for five seconds, then lower yourself down slowly. Do ten reps of this. Eventually as you build up strength in your legs and increase your balance, you will be able to increase the amount of time you can stay on the balls of your feet.
To change this exercise a little try bending your knees a little once you have raised your heels and are standing on the balls of your feet. This will also work your bottom as well as your hamstrings and quads. Again hold for 5 seconds then straighten your legs and lower your heels. Repeat for 10 reps.
Doing these knee strengthening exercises daily or at least a couple of times a week will really improve the strength of your knee. And if you are interested in fitness you will know how important it is to have healthy, strong knees.
Do you want to get your legs in shape? If you do then check out the best leg exercises to find out how you can tone up your legs quickly. If you want to get the rest of your body into shape you can find more health and fitness tips here.
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