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. Chrondromalacia patella is 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.
A really simple exercise that will help is as follows:- Sit comfortably on a chair, try not to tense up, you need to relax, have your thigh parallel with the ground, leg bent and 90 degrees, feet on the ground, tense the thigh, then hold this position for five seconds and release the hold, do the same with the other leg. Complete ten reps on each leg.
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.
Sit in a chair again, then cross your bent legs at the ankle. Push your legs forward with the rear leg then push them back using the front leg. (At first this can seem a little tricky but it is really easy once you get used to it!).
Switch the position of your legs by changing the direction of the cross. If the right leg was in front, move it to the back. Repeat this exercise ten times for each position.
Calf Burns
Are you ready 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 doing the exercises on a metal or concrete floor.
Make sure you are well balanced, stand upright, toes a little apart, heels together.
Lift the heels, balancing on the balls of your feet. Try to imagine an invisible string attached to the center of your head pulling you up. Hold for five seconds, then lower slowly. Repeat ten times. Eventually, as you build strength and balance, you can increase the length of time you’re 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.