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One way to strengthen your knees is to sit down with your legs stretched out in front of you, straighten your knees as much as possible, press them into the floor, and pull your legs toward you from your ankles. After that, keep your knees straight for five counts, then relax completely. It is best to repeat this movement 10 times, 3 times a day.
Strengthen your knees when standing or sitting
A second exercise you should include in your daily routine is to straighten your knees frequently after sitting for long periods of time, according to the article prepared by the Federation of Sports Medicine and obtained by ISNA.
Strengthen your knees with heel supports
Sit down and stretch your legs out in front of you. Then, place an object (such as a folded towel or a five-centimeter-high piece of wood) under your heels, tighten your thigh muscles, and pull your toes toward you from your ankle. Count to 10, then relax your muscles. Do this exercise at least twice a day, ten times each time.
Raise your legs to a stretched position
Sit down and straighten your legs. While locking your knee in the extended position, lift your injured leg and then lower it until it is close to the floor. Do this exercise 10 times in quick succession, and try to reach 30 times.
Lift your legs with weights
Sit down and straighten your legs. Place weights on your ankles, raise your legs to the same straight position, and then slowly lower them. Do not use more than one kilogram of weight at first, and then gradually increase the weight. Make sure your knees are in a straight position. Start with 5 reps and gradually increase to 5 reps of 10.
Hip rotation
Sit down and stretch your legs straight. While locking your knees in the same stretched position, lift your legs and quickly circle them in the air three times to 10. Perform this exercise by adding weights to your ankles.
Moving the alphabet
Sit down, straighten your legs, lift your legs while keeping your knees straight, and keep writing the letters of the alphabet in the spaces. When this exercise becomes easy for you, continue the practice by adding weights on your ankles.
Seated Leg Raise
Sit down and stretch your legs straight. While locking your knee in the extended position, lift your leg. Move it laterally to the side, then slowly bring it back to the center and gently lower it. Repeat this movement five times for each leg, gradually working up to 3 times of 10, and then continue this exercise by adding weight to the ankle.
Removal of the hip joint
Lie on your side with your injured leg elevated. Keeping your knee straight, raise your leg above your knee, count to three, and then slowly lower it. Start with 5 repetitions, gradually increase the number of exercises to 3 repetitions of 10 each, and then continue to add ankle weights.
Lift your legs up to your palms
Lie on your stomach. Keep your knees straight and lift your legs slightly from behind. Hold this position for a count of three, then gradually lower your legs. Perform 5 reps of this exercise on each leg, gradually increasing to 3 reps of 10, and then continue to add weights to your ankles. The key to most knee pain relief is to avoid movements that trigger pain. Repeating these movements will trigger a strong pain response and treat the painful knee gently and calmly.
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