EXERCISES FOR STRONGER KNEES
By Isabél Lamprecht (B.Sc.Physiotherapy)
Do you have knee pain? Or maybe you are just looking for some exercises to strengthen your knees. Here are a few general exercises that you may try if you are suffering from knee pain or just want to improve your knee strength. These exercises are aimed at strengthening the knees, hips and core muscles as an imbalance in these may often lead to knee pain.
Please note that no exercises should produce any pain or aggravation of symptoms and that your physiotherapist should be consulted for a personalised program if pain persists.
You can begin by doing back lunges and progress to forward lunges. Always make sure that your front knee never crosses over the border of your toes, and that your knee cap and second toe lines up when bending down.
Stand with your feet a little wider than hip width apart. Sit backward as if you are sitting on a chair, your hips should be behind your feet. Always make sure that your front knee never crosses over the border of your toes, and that your knee cap and second toe lines up when bending down.
Stand with one foot on top of a small step. Step up and down with the other leg. Make sure that your top knee does not fall to the inside and lines up with the second toe.
Side leg lifts
In side-lying lift your top leg straight to the roof. Angle your foot to face forward and try to lengthen your leg out of your hip.
Lying on your back with arms by the sides, lift your hips directly to the roof using the Gluteal muscles.
With your elbows directly under your shoulders, lift the tummy off the floor forming a straight line from your shoulder to your ankles. Hold this for a few seconds repeatedly.
Stretch your Quad muscle by pulling the foot backwards and keeping your thighs close to each other. Hold for at least 30 seconds and repeat 3 times. Do not stretch into pain.
Sit with one leg straight and the other foot bent in touching your straight thigh. Lean forward until a stretch can be felt in the back of your leg. Hold for at least 30 seconds and repeat 3 times. Do not stretch into pain.
For more information on how your physiotherapist can help you with knee pain please visit our Contact section in the menu for telephone numbers.
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