Do Some Knee Strengthening Exercises and Get Fitter!

Doing a few simple knee strengthening exercises can go a long way to making your knees stronger therefore enabling you to get fitter, quicker.

To begin with the first exercise is very useful for those who have a condition called chondromalacia patella. That’s a roughening of the cartilage underneath the knee cap, sometimes as the result of the bones not sitting properly in the ‘V′ of the knee joint.

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.

The second exercise is a little more tricky but it does help build up the strength in your 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!)

Change over by reversing the direction of the cross. If your left leg was in front, move it to the back and but your right leg in front. Do ten reps for each leg in each position.

Calf Burns

Would you like to move onto to something a little more challenging?

If your balance is not all that great it may be a good idea to do the following exercise whilst standing on a may, carpet or at least a wooden floor. Try to avoid do the exercises on a metal or concrete floor.

Stand up straight, heels together, toes slightly apart. Make sure you are well-balanced.

Lift you heels so that your a standing on the balls of your feet. Be sure to keep your balance! Hold this position for around 5 seconds. It may help to imagine an invisible piece of string attached to the top of your head pulling you up. Repeat this lifting ten times. As you get stronger and build up the strength in your legs you will be able to increase the length of time you can hold the stance.

Vary the action by bending slightly at the knee while you still have the heels raised. This will bring the thighs (quadriceps or ‘quads′ and hamstrings) as well as the buttocks into play. Straighten up, then lower the heels. Repeat 10 times.

If you can make sure you carry out these knee strengthening exercises a couple of days a week or better still daily, you will have strong, healthy knees in to time at all.

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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This entry was posted on Sunday, November 16th, 2008 at 3:25 am and is filed under Total Spine Blog Posts. You can follow any responses to this entry through the RSS 2.0 feed. Both comments and pings are currently closed.

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Do Some Knee Strengthening Exercises and Get Fitter!