Strengthening the muscles around yourkneescan improve mobility and decrease pain.
you could do many exercises at home without any fitness equipment to strengthen the surrounding muscles.
Stretching after exercise can improve your flexibility and reduce the risk of injury.
Morsa Images / Getty Images
To decrease pressure on your knees, trywater walkinginstead.
Standing Hip Hinge
The hip hinge exercise strengthens your hamstrings and gluteus maximus muscles.
Your quadriceps contract to maintain knee stability during this movement.
Leg Lifts
Leg lifts can be performed in several positions to target muscles on all sides of your knees.
Supine
Supine leg lifts target the quadriceps muscles.
Do them in this way:
Prone
Prone leg lifts target your hamstrings and gluteus maximus.
Do it as follows:
5.
Standing Hamstring Curls
Standing hamstring curls strengthen the muscles that bend your knees.
Step Exercises
Step-ups strengthen your quadriceps muscles and help improve your balance.
Use a stair step or another sturdy surface approximately 6 inches high.
It also improves your range of motion, making it easier to move.
If you try the stretches below, hold each for 30 seconds and repeat three times on each leg.
Do not stretch to the point of pain.
As with any new activity, consult a healthcare provider before exercising with bad knees.
See a physical therapist for individualized treatment.
American Academy of Orthopaedic Surgeons.Knee conditioning program.
American Council on Exercise.Hip hinge.
American Academy of Orthopaedic Surgeons.Knee exercises.
American Council on Exercise.Seated toe touches.
