Slideshow: Knee Exercises
Why exercise your knees?
You may be reluctant to start knee exercises, especially if you have hurt your knee in the past, but exercise can help strengthen the muscles that support the knee and, as long as you take things easy, it's actually the best way to avoid more pain and damage. In a survey carried out by Arthritis Care, 57% of people said they use exercise to help manage their joint pain from osteoarthritis. Check with your GP before starting any exercise routine. Start slowly and build your strength over time. You should not feel pain, although some muscle soreness is normal when you exercise.
Warming up your knee
It's essential to warm up properly before starting on your workout. Don't begin stretching until your muscles are warm. Start by marching on the spot for 3 minutes, or you can ride a stationary bike for about 5 minutes, You can also try knee lifts, aiming for 30 lifts in 30 seconds. Once you're warm, stretching exercises help leg muscles perform better. Starting this way will help prevent injury and make your workouts more effective.
Straight leg raises
If your knee is troubling you, start by targeting the muscles in front of your thigh, known as the quadriceps. This is an easy strengthening exercise that doesn’t put stress on a sore knee. Lie on your back on the floor. Bend one knee and plant your foot flat on the floor. Keeping the other leg straight, raise it to the height of the opposite knee. Repeat this 10 to 15 times and do three sets.
Hamstring curls
Next, you can target the muscles along the back of your thigh. Lie flat on your tummy. Slowly raise your heels as close to your bottom as you can, then hold that position. Do three sets of 15. This exercise can also be done standing while holding onto a chair. Once you are comfortable, you can add ankle weights, but remember increase weight gradually -- from one to three and then five pounds.
Straight leg raises
Start on your tummy with your legs straight. Tighten the muscles in your bottom and the hamstring of one leg, and lift it towards the ceiling. Hold it there for 3 to 5 seconds, lower, and repeat. Do 10 -15 lifts and then change sides and work the other leg. As you gain strength you can add ankle weights – again increasing weight gradually. You shouldn't feel any pain in your back. If you do, don't raise your leg so high. If pain persists seek medical advice.
Close the chain
During rehabilitation, some moves are considered "open" or "closed chain" kinetic exercises. Think of the 'chain' being the link between the hip, leg, knee, shin, foot and whatever you are using as resistance, such as a wall or a bike. Wall squats are advanced "closed chain" strengthening exercises. Stand with your back against a wall, with feet about shoulder-width apart. Slowly bend your knees but keep your back and pelvis against the wall. Hold this for 5-10 seconds. Repeat, and try to hold the sit position a few seconds longer each time. It's important not to bend too deeply and risk injuring your knee. Listen to your body and stop or adjust the position if you feel any discomfort.
Calf stretch
This exercise is important if your knee has been held in a bent or flexed position for a long time, perhaps after an injury that required crutches. Stand opposite a wall with your fingers touching the wall for support. Step back on one leg, lean forward and stretch the muscle at the back of your calf and ankle. Hold for 20 seconds and repeat five times. You can also do a calf stretch on the stairs. Hold onto the banister with your heels hanging off the edge of the stair. Slowly raise your heels as high as you can, then slowly lower. Do three sets of 10-15.
Step-ups
Step-ups are gentle exercises that build your quad strength and help with balance. Begin stepping up using the weaker knee. Place your foot on a low step bench or the lowest step on the stairs and step up. Then, keeping your pelvis level, step up with your other foot. Step back down with the weak leg and follow with the stronger leg. Start with 10 repetitions and gradually increase. If it is easy for you, try using higher steps.
Hip abduction
Lie on your side with one leg on top of the other. Bend your bottom knee for support. Straighten your top leg without locking the knee. Raise it to about a 45 degree angle. Hold for 5 seconds, lower and relax before repeating 10-15 times. Change sides and repeat. You can vary the exercise by pointing your toe slightly toward the floor as you raise your leg.
Leg presses
Using a leg-press machine, sit with your back and head against the support and place your feet flat on the foot plate. Make sure the seat is adjusted so you are comfortable. Slowly push the foot plate away from you until your legs are extended, but avoid locking your knees. Bend your knees and return to the starting position. Do three sets of 10-15 reps. You may need help from gym staff the first time you use this machine.
What not to do for your knee
When rehabilitating after a knee injury, your motto should not be "no pain no gain". No exercise should ever cause or increase your pain. Sore muscles are normal after any workout but if you experience sudden, shooting or sharp pain in muscles or joints, stop exercising immediately and seek medical advice.
Aerobic exercise for your knee
If your knee is hurting, use common sense and avoid any exercise that aggravates it. High-impact activities such as running or intense aerobics workouts are probably not the best way to start when rehabbing an injured knee. Some people find elliptical machines hurt, while others are fine with them. See what works for you and start with low impact exercise, such as swimming. This is an excellent activity for people with sore knees, simply because in water your body weighs just a sixth of what it does on land, so pressure on your knees is far lighter.
Medically Reviewed by Dr Rob Hicks on July 08, 2014
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SOURCES:
Arthritis Care
NHS Choices: How to warm up before exercising
Kneeguru.co.uk: Open chain exercise
Kneeguru.co.uk: Calf stretch
Kneeguru.co.uk: Step ups
NHS Choices: Knee pain
American Academy of Orthopaedic Surgeons: "Knee Exercises," "Knee Conditioning Program."
William Levine, MD, professor of clinical orthopaedic surgery, Columbia University Medical Center.
Men's Fitness: "How to Exercise After an ACL Injury."
This tool does not provide medical advice. See additional information:
THIS TOOL DOES NOT PROVIDE MEDICAL ADVICE. It is intended for general information purposes only and does not address individual circumstances. It is not a substitute for professional medical advice, diagnosis or treatment and should not be relied on to make decisions about your health. Never ignore professional medical advice in seeking treatment because of something you have read on the BootsWebMD Site. If you have a medical problem please contact your GP. In England call 111. In Scotland call NHS 24. In Wales, call NHS Direct Wales. In the case of medical emergencies, always dial 999.
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