If you are suffering from knee joint disease, you may be concerned that exercise can lead to knee joint injuries and pain. However, the actual situation is that you can exercise to strengthen the muscles and soft tissues around the knee joint. Increasing knee joint strength and maintaining knee joint flexibility is the best way to prevent knee joint injuries. As long as the method is appropriately followed, you will increase the health of your joints. This article will provide you with tips for knee joint exercises. Now, let’s start maintaining the health of your knee joints!
Warmup
Warming up before exercising can help you avoid injuries. You can ride a stationary bike for 5 minutes, and can then walk for 2 minutes. You can do this while doing upper limb activities, or you can also push the wall for 15-20 repetitions.
Straight Leg Raises
If your knee joint condition is not very good, you can start with simple movements. These straight leg raises can exercise the quadriceps muscle, while also putting almost no pressure on the knee joint. Lying on a yoga mat, bend one leg and step on the ground. The other leg should be straight and lifted to reach the height of the other leg. Hold this position for 3 seconds. Do 3 sets per day, with 10-15 repetitions in each set.
Flex the Lower Leg
This activity can exercise the muscle group at the back of the thigh. Stand facing the back of a chair, and hold onto the back of the chair. Lift one foot backwards until the knee is bent at a 90-degree angle. Hold this position for 3 seconds. Do 3 sets per day, with 15 repetitions per set. If this slow-paced activity is too relaxed, you can add a heavy object on the ankle, such as a bottle of mineral water, and then gradually increase the weight.
Straight Leg Dorsiflexion
Lie in a prone position and tighten the buttock muscles and the back muscles of the thighs and calf. Lift one leg, and hold this position for 3-5 seconds, lower it and repeat. Do 10-15 repetitions and then switch legs. While doing this exercise, you can also add weight on the ankle. This activity will not lead to lower back pain, but if there is low back pain, immediately stop doing this exercise.
Wall Sits
This is an advanced exercise. Stand against the wall with your feet at the same width as your shoulders. Slowly bend your knees, with your back and hips close to the wall. Hold this position for 10-15 seconds. Do not squat too deep, or it will damage your knee joints. You can gradually extend the amount of time for each exercise.
Tiptoe
Stand while holding the back of a chair or the handrail of a staircase, try to slowly stand up on your toes. After reaching the maximum level, hold this position for 3 seconds and then slowly come back down. Do this for 3 sets per day, and for 10-15 repetitions each set. If it becomes easy, you can lift one foot and do the exercise with one foot.
Hip Abduction
Lying on one side, flex the lower leg and then straighten the higher leg. Raise the higher leg outwards to a 45-degree angle. Hold this position for 3-5 seconds, and then slowly put it down. Do 3 sets and 15 repetitions for each set, and then switch legs. This activity can increase the knee’s lateral stability.