knee strengthening exercises at home
About one-third of people in the world report knee pain at some point, with 15 to 20 percent of men affected, while for women, it is slightly more than 20 percent or more.
We found some simple and good exercises for the knee. All the following activities have been well studied, but before doing these exercises, if you have a history of surgery or knee pain, consult your doctor; we recommend starting slowly and increasing over time.
7 Easy and stretching exercises for health and strengthening the knees
physiotherapy exercise for knee pain
We do not want to hurt your knee, and one of the most important causes of knee pain is doing the wrong method; you can warm up for 5 minutes with a regular bike and do the work after cycling. Stretch your body to reduce the risk of injury, such as swimming.
1- Lie on your back, place the soles of your feet on the floor, then bend one knee while keeping the other leg straight, lift your right leg above the bent knee, repeat 10 times. And do 3 sets for each leg.
Do this without bending the knee and increasing the angle of the foot and vice versa. For best results, be sure to do this slowly. Doctors recommend doing this exercise after knee surgery to strengthen the knee.
2- Lie on your back on the floor, keeping both hands parallel to your body, bend both knees while keeping your feet on the floor, lift your hips and make sure your hands are in one position, hold this position for a few seconds, and finally repeat this exercise in 3 sets of 10.
This exercise is beneficial not only for the hamstring muscles but also for the glutes and buttocks; they help restore the knee’s movement and prevent further injury.
3- Stand up straight, pull your right leg forward, keep your left leg in the same position as before, bend your right knee, and keep your upper body straight, making sure that both hands parallel each other.
Keep your position, get up and return to the first position and repeat with the left foot; repeat this for each foot in 3 sets of 10; of course, if you are a beginner, if you want to have more challenges, Hold some lightweight in both hands. Still, if you are a beginner, we recommend doing it without weights; with more practice, you can increase a woman’s weight day by day.
4- Stand with your back to the wall, bend your knees gently and keep your back and sides towards the wall so that your body can bend over the knees for 5 to 10 minutes without extra pressure. Hold for a few seconds and repeat as much as possible.
The external and internal thigh muscles are one of the most important muscle groups in knee rehabilitation.
knee exercises at home
5- Stand up straight, slowly raising and lowering your heels as high as you can, then dropping them. As we said in the section on body exercises and fitness, repeat this exercise in three sets of 10 to 15, you can do this on a high surface such as a ladder or increase it by doing one leg.
This exercise also strengthens the hamstrings and quadriceps muscles that support the knees and reduce the knee joint pressure.
6- For this exercise, you need a platform, or you can use the stairs, but one of your legs on the forum or stairs, keep your body straight while bending your knee and put your opposite foot on Hold the ground like walking on the floor. Keep the stairs to keep the pelvis straight, and you also have to do this repeatedly.
Repeat this 10 to 20 times; we know this is easy because everyone is used to climbing stairs, and in this case, you can increase the number of repetitions to increase its intensity.
This exercise helps you strengthen the buttocks and quadriceps muscles, this exercise corresponds to the movements of the knee joint every day, so it helps your daily activities.
7- Stand straight, spread your legs and move them apart as far as you feel comfortable; bend your left knee and try as much as possible, and your knee will not affect your squat. Tap, hold for a moment, use the same muscle groups to change, repeat on both legs, and do so until you feel your muscles tighten.
Please consult your doctor if you have recently had surgery.
Do not bend your body or knees to lift heavy weights or do more, and it will only make matters worse.
Make sure you feel relaxed at the end of the workout, otherwise stretching at the end of the movement.
Possible causes of knee pain when exercising are overweight or the wrong method.