Exercises for the Knees
These exercises can help with knee problems and pain. When exercising, remember to drink plenty of water and leave plenty of space around you to avoid damage. Starting softly and progressively increasing your intensity is a smart suggestion if you’re new to exercising.
Straight-leg raise (sitting)
Sit back in your chair and maintain a straight back. Raise and straighten one of your legs. Hold for a count of 10, then slowly lower your leg. Rep 10 times with each leg.
Muscle stretch
Lie down on your back with a towel wound up over the ankle of one of your legs. One leg should be bowed at the knee and the other leg should be straight. With the muscles of your straight leg, forcefully press the back of your knee against the bed or the floor. Slowly hold until a count of five.
Repeat at least five times with each leg. This exercise helps to prevent your knee from becoming chronically bent. Try to do this at least once a day while lying down.
Leg stretch
Sit on the floor with your legs straight out in front of you. Slowly raise one knee to your chest, moving your foot over the floor until you feel a stretch. For a total of five seconds, stay in this position. After straightening your leg as much as you can, hold this stance for five seconds.
Rep 10 times with each leg. Sit on a sofa and glide your foot along a board or tea tray if you can’t get down on your hands and knees.
Straight-leg raise (lying)
This can be done while lying in bed or on the floor. The knee of one leg should be bent. With your other leg straight, lift your foot off the floor or bed. Before slowly lowering, hold for a count of five. Repeat five repetitions with each leg every morning and evening.
Step ups
Take the initial step down the stairs with your right foot. Step up with your left foot, then down with your right, and back up with your left. Cling on the bannister if necessary. Rep with each leg until you are unable to do so any longer. After one minute of rest, continue the exercise twice more. Use a higher step or two at a time as your confidence grows.
Sit/stands
Take a seat in one of the chairs. Without using your hands for support, stand up and then sit back down. Each movement should be slow and accurate. Rep until you’re no longer able to do so. After one minute, take a one-minute break before completing the exercise two more times. Start with rising from a seat cushion and removing it when you no longer need it if the chair is too low.
Leg cross
Sitting on the edge of a table, seat, or bed, cross your ankles. Push your front leg backwards and your back leg forwards into each other to tighten your thigh muscles. Before relaxing, hold this position for as long as you can. Repeat the workout two more times after a minute of rest. Rep the exercise with the other leg.
Quads exercise with roll
Sit on the floor, sofa, or bed with your legs straight out in front of you. Place a rolled-up towel beneath one knee. Press down on the towel as if you were straightening your knee. Allow your calf muscles to stretch and your heel to raise off the floor by pulling your toes and foot towards you. Relax for another 5 seconds after holding for 5 seconds. After 10 repetitions, move to the other leg and repeat the exercise.
