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.
It is very important to remember to breathe whilst doing these exercises.
If you want to build up a little more strength in your knee you may want to try the following exercise.
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!).
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
Now for something a little more strenuous.
For this next exercise avoid standing on a concrete or metal floor. If your balance is not to good you may be better to do the following exercise on a mat or carpet.
Make sure you are well balanced, stand upright, toes a little apart, heels together.
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.
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