Find Out What Are The Best Knee Strengthening Exercises

If you need to get your knees stronger there are a few knee strengthening exercises that are easy to do and will make a huge difference to your fitness.

If you suffer from a condition called chrondromalacia patella this first exercise will be really useful. Chrondromalacia patella is a roughening of the cartilage underneath the knee cap, sometimes as the result of the bones not sitting properly in the ‘V’ of the knee joint.

A really simple exercise that will help is as follows:- Sit comfortably on a chair, try not to tense up, you need to relax, have your thigh parallel with the ground, leg bent and 90 degrees, feet on the ground, tense the thigh, then hold this position for five seconds and release the hold, do the same with the other leg. Complete ten reps on each leg.

Be sure to breathe normally during the exercise.

Another exercise does a little more to build strength in the muscles that control bending at the knee.

Sit in a chair again, then cross your bent legs at the ankle. Push your legs forward with the rear leg then push them back using the front leg. (At first this can seem a little tricky but it is really easy once you get used to it!).

Change over by reversing the direction of the cross. If your left leg was in front, move it to the back and but your right leg in front. Do ten reps for each leg in each position.

Time To Get Those Calves Moving

Now for something a little more strenuous.

Depending on your balance and the surface you’re standing on, you may need to do this on a mat or carpet, or on a wooden floor. Avoid using a cement or metal floor.

Make sure you are well balanced, stand upright, toes a little apart, heels together.

Lift your heels up, balance on the balls of your feet. Try to imagine an invisible string fixed to the centre of your head pulling you straight up. Hold this position for five seconds, then lower yourself down slowly. Do ten reps of this. Eventually as you build up strength in your legs and increase your balance, you will be able to increase the amount of time you can stay on the balls of your feet.

Vary the action by bending slightly at the knee while you still have the heels raised. This will bring the thighs (quadriceps or ‘quads’ and hamstrings) as well as the buttocks into play. Straighten up, then lower the heels. Repeat 10 times.

Doing these knee strengthening exercises daily or at least a couple of times a week will really improve the strength of your knee. And if you are interested in fitness you will know how important it is to have healthy, strong knees.