A lot of us have knee pain or knee discomfort from time to time, especially as we get older.
Exercises To Strengthen Your Knees
Here are some exercises that can help to strengthen your knees and alleviate pain:
Wall Slides
Stand with your back against a wall and your feet hip-distance apart.
Bend your knees and slowly lower your body down the wall.
Keep your back pressed against the wall and your weight in your heels.
Hold the position for a few seconds before slowly sliding back up.
Repeat 10-15 times.
Seated Leg Extension
Sit on the floor with your back straight and your legs extended in front of you.
Slowly raise one leg, keeping your knee straight.
Hold the position for a few seconds before lowering your leg back down.
Repeat 10-15 times on each leg.
Gentle Squats
Stand with your feet shoulder-width apart and your toes facing forward.
Slowly lower your body as if you were sitting back in a chair.
Keep your back straight and your weight in your heels.
Keep your knees behind your toes and at a 90-degree angle.
Hold for a second, then slowly raise your body back to the starting position.
Repeat 10-15 times.
Heel Raises
Stand behind a chair or counter for support, with your feet hip-width apart.
Slowly raise your heels off the ground, lifting your body onto the balls of your feet.
Keep your back straight and engage your core.
Hold for a second, then slowly lower your heels to the ground.
Repeat 10-15 times.
Bridge
Lie on the floor on your back with your knees bent and feet hip distance appart. Feet should be parallel to each other.
Lift your hips up leaving your arms on the floor for support. Repeat the lifting and lowering of the hips 10-15 times.
Toe Raises
Stand behind a chair or counter for support, with your feet hip-width apart.
Slowly raise up onto your toes.
Keep your back straight and engage your core.
Hold for a second, then slowly lower your heels to the ground.
Repeat 10-15 times.
Here is a really interesting video on exercises to strengthen your knees that you can do in the comfort of your own home.
No matter how old you are, it’s never too late to start exercising and taking care of your knee health. By choosing exercises that are easy on the knees and incorporating them into your workout routine, you can alleviate knee pain and improve your overall mobility.