Knee pain is one of the most common complaints heard by doctors, and it can be an impediment to a healthy and active lifestyle. There can be a wide variety of causes including cartilage tears, ligament injuries or arthritis. The best way to repair knee injuries and prevent future injuries from occurring is by strengthening the muscles that support the knee. Try the following exercises, which can all be done in the comfort of your own home:
Straight Leg Lift
This exercise will strengthen the muscles in the front of your thighs. Lie flat with one leg straight in front of you and the other leg bent. Using your thigh muscles, slowly lift your straight leg until your foot is 12 inches above the floor. Hold that position for 5 seconds, then slowly lower your leg back to the floor. Continue for 15-30 repetitions, increasing the reps as you gain strength over time. Then, switch legs and do the same for the other side.
Leg Dips
This exercise will strengthen your thighs, hamstrings and glutes. Stand between two chairs placed with their backs toward you. Holding onto the backs of the chairs for balance, plant your weight on one leg and lift your other leg slightly in front of you. Slowly bend the knee of your weight-bearing foot to lower yourself down a few inches, pushing your weight onto your heel. Hold for 5 seconds, and then slowly straighten back up. Switch sides and do the same on the other leg. We suggest doing 15 repetitions per leg.
Leg Raises
This exercise strengthens your quads and hamstrings and increases knee mobility. Sit on a firm chair with your feet on the floor and your knees bent at a 90-degree angle. Slowly lift one foot off the ground and raise it straight in front of you. Hold for 5 seconds and then slowly lower. Continue for 10 repetitions, then switch legs and do the same for the other side. As your strength increases, consider adding ankle weights.
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