Knee Pain Exercises Especially for Women

A young lady in a baseball uniform recently came to see me in the emergency room. She had pain in her knees that had been increasing over the last few weeks. It had gotten to the point that she was actually limping. What to do?

A brief exam and a couple of x-rays later and we knew what the problem was. There was inflammation of the joint between the knee cap (patella) and the knee (distal femur).

Many women suffer from the same ailment. The reason is that because of the wider pelvis that women have, the muscles of the thigh tend to pull the knee cap off to the side. The result is that it gets increasingly inflamed and painful.

The pain from this type of problem is normally just in the front of the knee. It will be painful to straighten out your leg when you are sitting. It will be tender on the side of the knee cap.

If you have this problem, the good news is that normally you can completely relieve your pain with a few simple exercises.

The goal of these exercises is to strengthen the mucles of the front of the thigh (quadriceps muscle) that will pull the knee cap straight.

To strenghten the quadriceps, simply lie down on your bed and do straight leg raises. Don't bend the knee. It is already inflamed and you don't need to make that worse. Just repeatedly raise your leg. This will strengthen the quadriceps.

If you get a bit tired from doing this ten times, just keep doing it. But, if you are in pretty good shape already and this does not make you tired at all, it is time to step things up a bit.

When you are ready, the next step is to do the same exercise with weights. To do this just get an old purse and put a can of food in it and repeat the straight leg raises. Pretty easy eh? As you get stronger, gradually increase the weight in the old purse.

During this time, if you can take them, a good anti-inflammatory medications such as Ibuprofen will help get rid of the inflammation and aleviate the pain you are having in your knee.

However, by doing these exercises regularly, you should not need to use the medication for more than a few days.

Physiotherapy Exercises for Muscle Injuries

Physiotherapy exercises to do at home are great for minor muscle injuries. I've had my (un)fair share of injuries, building up a wealth of unfortunate experience with these exercises. The most commonly injured body parts are the knee and back, so I'll focus on them.

Physiotherapists (physical therapists) are usually very busy. If your injury isn't major, you may have to wait weeks to be seen.

In that time you could develop stiffness and lose muscle tone, making the injury worse and prolonging your recovery. Doing these simple physiotherapy exercises helps keep the muscles moving.

You probably already have some sort of pain from the injury, which you'll have to monitor. There are two types of pain you need to watch out for:

Pain due to stiffness. Bearable during your physiotherapy exercises, eases off soon after. This type of pain is OK to carry on.

Pain due to damage. Unbearable at any point, won't ease for several days. Stop any exercise immediately. Your muscles aren't ready for exercise yet. Continue with R.I.C.E.

The best course of action when doing physiotherapy exercises is to write a plan. Record the pain response after each exercise. Either increase or decrease the amount of exercises you do, depending on how bad the pain was.

Your muscles are in a delicate state, so really focus on the quality of each movement. Go slow and steady, visualizing the muscle as you exercise.

Physiotherapy exercises for your back:

1. Lie on your back, both knees bent (feet flat on floor). Tilt hips backward and slightly arch your back. The first movement leads to the second, don't force the arching. Relax, then tilt hips forward, keeping your bottom on the floor. Your lower back will push into the floor.

2. Lie on your back, both legs straight. Bend your left knee up towards your chest, holding your thigh or the top of the knee. Hold the stretch for 10 seconds, slowly relax. Repeat with right knee.

3. Lie on your front, chin resting on the floor. Bend your arms with hands resting beside your head, palms on the floor and elbows tucked in to your body. Look straight ahead and slowly lift your head up, keep your hips on the floor so that your back arches. Let your arms take the weight. Relax back down slowly.

4. Stand up, arms by your side. Bend down to the right, sliding your right hand down your leg. Come back up slowly and relax. Repeat on your left side.

Physiotherapy exercises for your knee:

1. Sit on the floor, legs straight out in front of you. Place your left hand under your left knee. Contract your quads so your knee pushes down on your hand (lifting your heel into the air). Hold for 10 seconds. Repeat with your right knee.

2. If the above exercise is too hard, then start off with a folded pillow under your knee (slightly bent). Lift your heel up as before, keeping your knee on the pillow.

3. Lie flat on your front with both legs straight. Slowly bend your left knee as much as possible. Hold for 5 seconds. Slowly straighten the knee returning to the start position. Repeat with your right knee.

4. Lie on your back. One knee bent up (foot flat on floor), the other straight. Lift the straight leg up (about 1 foot). Hold for 5 seconds. Repeat with the other leg.

These physiotherapy exercises should be used with professional care, or as preventative measures. If you're in pain from an injury, please see your doctor first.

If you're not injured, you can still do these physiotherapy exercises. Prevent common injuries in certain parts of your body. Add the specific exercise to your normal workout at least once a week.

Be pro-active with your recovery, quickly return to a pain-free active life.

Please visit here to see more physiotherapy exercises for your foot, knee, back, shoulder and neck. You'll also find more advice about the types of pain.

From the author and creator of this website dedicated to helping you be happy and healthy. Find exercise, diet and equipment tips. With added focus on pilates, swimming and physiotherapy advice.

Knee Strengthening Exercises

The key to protect the knees from pain or injury is to strengthen the muscles that support the knee. If the muscles are weak they cannot support the knee joint properly or absorb shock. Then, such shocks reach the knee and injure it. Quadriceps and hamstrings are the major muscle groups that affect the knee stability and motion. Quadriceps are related to straightening of the knees and movement of the kneecap. Hamstrings are related to bending of the knees and while pushing against a surface. Thus, strengthening exercises of these muscles are the knee strengthening exercises. Precede these by a 5 minutes warming-up of low-impact aerobics to raise the blood supply to the muscles.

Quadriceps knee strengthening exercises
Quadriceps refers to a four-part muscle that exists at the front of the thigh and the front of the shinbone, below the knee. Three exercises pertaining to it are described below.

Quadriceps strengthening contractions

    * sit on a chair and extend legs
    * heels must touch floor and knees must be straight
    * tighten the thigh muscles and retain the state for a count of 10
    * loosen the thigh muscles and retain the state for a count of 3
    * perform 10 repetitions to complete 1 set
    * perform 2 or 3 sets, many times in a day

Quadriceps strengthening leg lifts

    * lie with the back on the floor
    * bend the left knee at an angle of ninety degrees with the foot flat on the floor
    * straighten the right leg and move it upwards till it reaches the height of the left knee
    * retain the position of both the legs for a count of 3
    * lower the right leg
    * this procedure is to be repeated 10 times
    * switch the legs
    * increase upto 10 repetitions after some weeks

Quadriceps strengthening knee dips

    * stand with the knees a little bent
    * the toes and kneecaps must point straight ahead
    * lift one leg and balance on the other
    * move down and up by a few inches only
    * the knees must point straight forward and not inward
    * the body should be vertical and not turned to any side
    * perform 10 dips for each leg
    * if knees experience pain, decrease the number of dips

Hamstrings knee strengthening exercises
Hamstrings are located at the back of the thigh and the back of the shinbone, below the knee. Two exercises related to it are described below.

Hamstrings strengthening contractions

    * sit on a chair with heels on floor
    * without moving heels pull back on them – tension will be felt in the hamstrings
    * retain the state for a count of 10
    * loosen the tension for a count of 3
    * perform 10 repetitions

Hamstrings strengthening curls

    * lie with the stomach on the floor
    * place the left foot on the back of the right heel
    * pull the right heel towards the buttocks – resist this motion with left leg
    * this opposite movement contracts the hamstrings
    * hold the contraction for a count of 10 and then release for a count of 3
    * perform 10 repetitions

When a person walks backwards, the body weight is distributed more evenly. This causes less stress on the knees and develops the hamstrings.

Other knee strengthening exercises
The exercise is called Glutes strengthening backward leg swing.

    * grip the back of a chair for support
    * straighten any one leg and swing it backwards till the buttocks tighten
    * tense the muscles to a maximum and swing leg further by about two inches
    * return leg to floor and perform 10 repetitions
    * repeat same procedure with other leg

Exercises for Knee Pain - 2 Simple Effective Exercises To Ease Pain On Your Knee

Exercises for Knee Pain are always recommended by doctors to help ease the pain and strengthen the knee. These poor parts of our body spend their entire lives bearing our weight, walking, running, skipping, jumping, turning, twisting and so many more actions. Is it any wonder then that it cracks up sometimes! This is the largest joint in the body and the most complicated, but probably the most at risk as well.

The causes for knee pain are truly varied and stem from injury, arthritis, bursitis, tendonitis, gout and other conditions that are more complicated in nature. When you tear a ligament or cartilage, it can give rise to pain to this largest joint and these injuries may require surgery.

It is universally agreed that exercises for knee pain are parts of the cure and we will look at some of the exercises that can be done to strengthen this part of our body.

The one thing you should never overlook is a warm up before beginning your exercise routine. This can be just 5 minutes of low impact aerobics like walking to increase the blood supply to the muscles and remove stiffness.

These are 2 simple effective exercises for knee pain that can you do:

Quads strengthening leg lifts- lie flat on your back, and bend your left knee at a 90 degrees angle. The foot should be flat on the floor. With right leg straight, raise it to the height of your left one, and hold for a count of 3. Repeat it 10 times and then change legs and repeat it again as before.

Hamstring strengthening curls - lie on your stomach, and put your left foot on the back of your right heel. The idea is to pull the heel to your buttocks and your left leg will resist. Hold for a count of 10 for contracting your hamstrings. Repeat 10 times with each leg.

If you do these 2 things persistently, I think you will gain result. However, it’s necessary if you also support your knee with the specific supplement to repair the damage faster. One of the best supplements for joint health will be Wobenzyme. This natural pain reliever seems to address the pain itself and speed up the recovery process.

Knee Exercises for Arthritis

The term arthritis basically means a condition that affects the joints, which can subsequently result in joint pain or even stiffness in that particular area of the body. Arthritis affects a person in many different ways. There are many different types of arthritis that can cause damage to the joints, bones and even skin. Seniors in particular, have to be aware of this condition. There are many pain medications available for the treatment of arthritis but expert specialists always stress the importance of exercise and maintaining a specific diet for arthritis, to get rid of this condition permanently. So, how does exercise help to cure arthritis? Is there a specific structure for the treatment of arthritis and how does one begin with such a routine? Well, here we shall read about the importance of exercise and focus upon knee exercises for arthritis.

What is the importance of exercise in the treatment of arthritis?

Exercise is basically important for the fitness of the whole body and mind. And studies have revealed that exercise does help people in many ways. In terms of people suffering from arthritis, exercise helps to reduce pain and the feeling of stiffness in joints. Regular exercise that is planned for the treatment of the specific kind of arthritis helps to improve the flexibility of the body and improves the strength of the muscles. A proper exercise routine when combined with a healthy diet helps to improve the strength of a person from within. A good exercise regime helps to maintain the body weight and increases flexibility of the joints.

Which are the different exercises suitable for arthritis?

Well, basically there are three basic types of exercises that are suitable for the treatment of arthritis. However, it is always better you consult an expert professional before trying out something new.

Aerobics - Aerobic training has shown many good results. Water aerobics in particular, is useful for the treatment of arthritis.

Strengthening Exercises - This type of exercise is devised to increase and improve the muscle strength of the body. Strong muscles are important for the joints in particular.

Range of Motion Exercises - These exercises help to increase the flexibility of the body and also relieves stiffness of joints.

The duration of the exercise routine is something that should be decided with your doctor.

Knee Exercises for arthritis

These are a few basic examples of knee exercises for arthritis. You can try these at home after consultation with your current therapist.

Exercise to be done in a seated position

Sit upright in a straight chair with both feet resting on the floor. Raise one knee so that the foot is raised around 4 inches from the floor. Hold this step for 10 seconds. Lower the knee and repeat 5 times for both legs.

Bend the knee and do this in a way so that the foot moves backwards and reaches beneath the chair. The toe will touch the floor. Hold this position for 10 seconds. And return back to the starting position. Repeat the procedure with the other leg as well.

Exercise to be done in a standing position

Stand straight and raise the left foot from the ground. Bend the knee as high as you can and then lower the foot to the floor. Repeat the procedure with the other leg. This step can be repeated and you can even ‘march’ slowly to keep a steadiness to the routine.

Place both feet a little apart and place your hands on hips. Bend your knees slightly and straighten them. Knees should not bend to an angle, which is more than 90 degrees. Also ensure you do not bend forward at the waist. Repeat this procedure around 10 times.

Exercise to be done in a sleeping position

Lie on a flat surface. Tighten the muscles on top of the thigh as tightly as you can. Then, pull your toes back and push the back of the knee down to the floor. Now, you need to push out and up through the heel. Pull these back for 10 seconds and try to tighten the muscles and relax for 5 seconds. Then, repeat it again 10 times. Take a few seconds rest in between these steps.

Lie on the back and keep the legs straight out with a flat back. Slide one leg upwards and bring the knee towards the chest. Then, slide the heel down. Repeat this set around 5 times.

With regular exercise, you will feel the positive effects on the body. Always discuss with your therapist about the regular exercise options. Look for regular feedback to achieve the full benefits of exercise for the treatment of arthritis.

Exercises for a Bad Knee

Physical exercises are very important and should be incorporated in our everyday life to have a healthy mind and a healthy body. One can choose from many fitness activities that will help to keep a body fit and active. Well, a person may suffer from a bad knee due to a variety of reasons. It can be because of an injury or it may happen even with age. Here, we can take a quick look at some basic exercises for a bad knee.

Exercises for a Bad Knee:
There are many exercises that help to strengthen muscles around the knee area. These exercises also help to strengthen muscles and ligaments even around the buttock. Take a look at some of the examples.

Lie on your back and bend your knees. Feet should be flat on the floor. Then, suck your belly button inside and clench your bottom. Now, you would need to lift the body off from the floor and point it towards the ceiling. Remain in the position for 2 seconds and then slowly lower yourself halfway towards the floor. Remember one thing whilst you do this step – keep the tummy and the bottom squeezed towards the inside. Now, repeat the process. Avoid lowering the body completely on the floor with the repetition of each step. Begin with small sets and increase them during the week.

A lunge is a very easy exercise for a bad knee. Put one leg forward and bend both knees. You must keep the body straight. After bending, come up slowly. Repeat the process by putting the other leg forward. This will stretch the thighs as well.

Here is another exercise for a bad knee. You first need to lie on the floor. Then, place a towel underneath the thighs. This will act as a support. Now, keep the leg straight and then raise the foot to a height of 6 inches. Hold the leg in this position for a few seconds. Then, lower the foot by bending the knee. Repeat at least 10 times. You need to try alternate sides for this exercise.

You can read more about knee strengthening exercises. Yoga exercises also prove to be very helpful in the long run. A basic exercise routine is thus so important for physical fitness.

Knee Exercises for Runners

People of all age groups suffer very often from a type of knee pain called patellofemoral pain syndrome or anterior knee pain syndrome that is also referred to as ‘runners knee’, in simple words. It is called as the runner’s knee because it is very commonly seen in runners. To avoid runners knee and also to alleviate the knee pain problem, it is intermittent, that the knee joint is exercised, for which you can do the knee strengthening exercises for runners. Knee exercises for runners will help in taking care of your knee, if you do them diligently.

Knee Exercises for Runners
It is important that we learn to put minimum strain on our knee joint, especially while running. To do this, you will have to awaken the most lazy muscle groups in the body. Yeah, I mean the quadriceps and hamstrings. Since these muscles are lazy, it takes a lot of time and work to activate these muscles. The emphasis of the exercises should be on strengthening the quadriceps and hamstring. You can start working these muscles initially for a few minutes and then gradually increase the time, to about 20 minutes a day. All of these exercises are also exercises for runners knee. Read more on knee exercises for arthritis.

Leg Raises
This is one of the simple knee exercises, which can be done at home as well. Lie with your back on a mat and stretch both your legs in front of you, initially. Now bend your left knee and let the foot rest on the floor. Slowly start lifting your right leg off the floor, six inches at a time. The most important instruction is to keep your right knee locked as you do this. Every time you lift the knee hold in the same position for at least 5 seconds. Lift the knee to the maximum. While coming down, lower the knee 6 inches at a time, but do not forget to hold for 5 seconds. Do this exercise on each of your leg 10 to 15 times. The advanced version is to add ankle weights for the exercise. For more information, read exercises for a bad knee.

Standing Leg Raises
Standing leg raises are similar to leg raises. In this exercise you will need to take support. You can hold on to a window pane for support. We will start with the right leg first. Lock the knee of your right leg, while the knee of the standing leg is soft. Lift your right leg off the ground and remember to flex your toes as you do this. Keep lifting it about 6 inches at a time. Like I mentioned in the leg raises, hold for 5 seconds in each position. While retuning back to the starting position, lower the leg 6 inches at a time. This exercise is to be done 10 to 15 times on each leg. Change sides and repeat the same on the left leg.

Single Leg Dip
This is one of the knee exercises to strengthen the knee and quads. For this exercise you will need to support yourself on either side. You may make use of chairs as props. Lift your right leg of the ground, as you balance yourself well on the left leg. Now start lowering yourself, by pushing all your weight into the heel of the left leg. Initially you will not be able to lower yourself beyond a few inches, but with practice you will be able to go far down, as though you were squatting with single leg. An important instruction is not to let the knee of the left leg go beyond the toes.

Wall Squat
This is one of the most wonderful, compound quad exercises for runners. Face your back towards the wall. Keep a distance of about two feet between your feet and the wall, but rest your buttocks on the wall. Slowly start sliding down on the wall, till you come to a position, as though you were sitting on a chair. While you do this do not forget to tighten your abdominal muscles and also squeeze your buttocks. Hold the position for a minimum of 5 to 7 seconds. Slowly return back to the starting position and ensure that this exercise is repeated 15 times.

Knee Bend
Along with the exercises, it is of vital importance, that you also incorporate stretches in your workout schedule. This is one of the runners knee stretches. For this stretch, lie flat on your stomach. Keep both the legs stretched out. Now start bending your one leg towards your buttocks, while you keep the other leg straight. You will notice, that it is difficult to touch your leg to the buttocks, this because of tightness in the quadriceps. Do this stretch at least 5 times, change sides and repeat with the other leg. After you are done it with both the legs, single leg at a time, do the same stretch with both the legs simultaneously.

These knee exercises for runners and the stretch can be done by everyone, no matter if he is into exercises or not. Remember, the knee joint is one of the most important weight bearing joint of the body. Hence, you should take extra care of the this joint.

Leg Exercises for Bad Knees

Almost all exercises for lower body that burn body fat, require knee bending. But what if you have bad knees? You may be thinking that it is impossible to workout with bad knees. Bad knees can be a result of injury, surgery or mere genetics. Though bad knees can limit your workout to a great extent, it s not that you cannot do any type of leg exercises. You just need to take special care while performing these leg exercises. Squats and lunges which are considered as the best exercises for lower body should not be performed by people having bad knees.

Before moving on to exercises for a bad knee, here are some precautionary measures that you need to take. While performing these leg exercises for bad knees, take care that your knees do not bend beyond your toes. This is very important, because if you bend your knees beyond your toes, it will bring a lot of stress on the kneecap, which can worsen the condition of the knee. Given below are some of the leg exercises for people with bad knees.

Calf Raise
Calf raises are simple and easy leg workouts for bad knees, here are the steps to perform calf raise.

    * Stand with the help of a support, like a wall or a chair.
    * Stand on your feet with a distance of hip width between the two legs.
    * Keep your toes straight in forward direction.
    * Now, slowly raise your heels off the floor and rise on your toes.
    * Now, slowly come down and repeat these steps for 10-12 times.
    * Do this exercise twice or thrice in a week.

Lying Leg Raise
Leg raises by lying on an exercise mat is one of those good leg exercises for bad knees, that does not bring stress on your knees. Follow the steps given below to perform lying leg raises.

    * Take an exercise mat and lie down on it with your legs straight.
    * Now use your left arm to support your head and lie to your left side.
    * Gently bend your left leg and lift your right leg up to a height of your shoulder.
    * Then slowly bring down your right leg. Repeat for 10-12 times.
    * Change your side and repeat the steps.

Ball Exercise
This knee workout with the help of an exercise ball is the one of the best knee exercises for knee flexors, core stabilizers and hamstrings. Read more on exercise ball workout. The steps given below will help you perform this exercise.

    * Lie down on your back and keep the exercise ball between your knees, to make a 45 degree angle between your legs.
    * For balance, stretch out your arms in a T shape.
    * Now, slowly raise your hips and stabilize the ball properly between your legs and feet.
    * Then roll the exercise ball in an inward direction, by bringing a bend in the knees.
    * Do 15 repeats.

Straight Leg Raise
Straight leg raise is similar to lying leg raise, only initial positions are different. The steps to perform straight leg raise are given below.

    * Sit straight by leaning your back against a wall.
    * Keep your left leg straight and bend your right leg.
    * While bending your right leg, keep the foot on the floor.
    * Now gently raise your left leg in a straight manner, about 10-12 inches from the floor.
    * Hold the left leg for few seconds and slowly bring it down.
    * Repeat the steps 10-12 times and then do the same steps for right leg.

Read more on:

    * Knee Exercises for Arthritis
    * Leg Exercises at Home

These were some leg exercises for bad knees, for those who have bad knees and want to perform lower body exercises. It is recommended that you should consult a physician before performing any of these exercises.

Knee Injury Exercises

Knee is an very important and one of the largest joints in our body. It is a connection between two important bones of our body, tibia and femur. Knee is also one of the most common injured joints of human body. There are two types of knee injuries, chronic and acute. Acute knee injury is a result of sudden blow or twist in the knee, this is a common reason for knee injuries in sports. While chronic injury is usually a result of overuse of the knee joint. Knee injury exercises are usually recommended for the recovery of the injured knee. Read more on, common knee injuries.

The initial treatment for injured knee is to take rest and stop all the activities that can bring stress on the knee. Get some ice, put it in a towel and wrap it above the injured region. Then consult a physician at the earliest and get an appropriate injured knee treatment. Knee injuries result into swelling of the knee joint, which persists for some days. Once the injury heals and swelling reduces, one should move on to perform knee exercises, if recommended by your physician.

Knee Injury Exercises
Exercises for injured knees are also known as rehabilitation exercises. The rehabilitation depends on the severity of the injured knee. These exercises are a must because they help to strengthen the weak muscles and ligaments of the injured knee and thereby, promote flexibility in the knee joint. Below listed are some of the exercises for knee injuries and pain.

Read more on:

    * Leg Exercises for Bad Knees
    * Knee Exercises for Arthritis
    * Exercises for a Bad Knee

NOTE: Some knee injury diagnosis may be serious and the person can be prohibited from performing any such knee exercises. Thus, these exercises should be performed only when the doctor has diagnosed the knee injury and recommended that it is safe to perform knee exercises for your injured knee. Knee exercises after injury should be performed only when the swelling has reduced completely.

Leg Raise
To perform leg raise follow the steps given below:

    * Lie on a exercise mat and then keep your legs straight.
    * Bend your left leg by keeping foot on the floor.
    * Now, raise your right leg 4-5 inches above the floor and hold it for few seconds.
    * Repeat the steps for 5-10 times for each leg.

Hip Strength
Here are the steps to perform hip strength exercise:

    * Use an exercise mat and lay down on your left side, with your left arm supporting your head.
    * Now, raise your right leg towards ceiling and keep left leg flat on the floor.
    * Keep the toes of both the legs straight, pointed ahead.
    * Repeat the steps with your right leg and do 5-10 repeats for each leg.

Inner Thigh Strength
Follow the steps given below to perform this knee exercise:

    * Lie down on your back on an exercise mat.
    * Raise both your legs in a straight manner, such that they make a right angle with the floor.
    * Now place a rolled soft towel between your knees.
    * Bring your thighs together to squeeze the towel and hold for five seconds.
    * Repeat for 5-10 times.

Hamstring Strength
The steps required to perform hamstring strength are given below:

    * Take an exercise mat and lay down on your stomach. Fold your arms for resting your head.
    * Now, bend your left knee and reach towards your hips.
    * Have a control on your thigh muscles and do not apply jerk while bending your leg.
    * Repeat the steps for opposite leg. 5-10 repeats for each leg.

Knee injuries usually require a long time to recover and heal. You should not suddenly start with rehabilitation exercises, when your knee/knees are injured. The exercises should be done in a gradual manner by increasing the count. You should stop exercising if you experience any pain while performing knee exercises. Knee injury exercises help to recover the problems in the knee joint and help in making easy movements.

Knee Exercises After Surgery

More often than not knee exercises after surgery are prescribed. The surgeon makes it a point to specify, when the exercises can be started. Knee exercises after surgery help in strengthening the weakened muscles of the knee. It is important to strengthen the muscles, as the knee is the most important weight bearing joint of the body. The most basic of the exercises is to start walking as soon as the surgeon has given a go ahead to do so.

Exercises After Knee Surgery
Lets see what are the knee exercises after surgery.

Quadriceps Setting
This is one of the knee exercises after arthroscopic surgery. To do this exercise, lie flat on your back, extend both the legs straight and place your hands on your sides. Tighten the quadriceps muscles, as your push your heels in to floor, pull your toes towards your nose. Remember the key to this exercise is pushing the heel downwards. If this step is done correctly, the knee cap will slide a little upwards towards the thigh muscles. Hold in this position for about 10 to 15 seconds. Every 5 seconds tighten the quadriceps muscles and pull the toes as much as you can. This exercise should be done about four times a day, where each set should be of 10 counts. Gradually, increase the number of sets.

Ankle Pumps
This exercise prevents formation of blood clots after the knee surgery. This exercise can easily be done in the bed as well. To do this exercise, lie on the bed and extend both your legs. Point your feet hold for a couple of seconds and then flex your feet for a couple of seconds. Do this exercise every one hour at least 10 to 12 times. This exercise can also easily be done while sitting on a chair.

Heel Slides
This exercise will help in regaining the flexion in the operated knee. This exercise can be done lying down as well as sitting on the chair. To do this exercise sitting, sit on a chair. Now slowly slide the heel backward, as though you were trying to get your foot under the chair. Hold in this position for 10 seconds, release the position and slowly stretch the leg in front. If you find it difficult to do it only with the operated foot, support the operated foot with the other foot.

Leg Raises
This is another exercise, which can be done either sitting or lying. Lie on the bed and keep your legs extended. Slowly lift your one leg off the floor, as you do that do not bend your knee. Count till 10 and release. Do this exercise, till your thighs are tired. Read about knee exercises for arthritis, here.

Knee Extension
This is one of the knee exercises after knee replacement. You will need a prop to do this exercise. Roll a towel or place a pillow under the operated knee. The knee should be raised to about 40 degrees. Like in quadriceps setting, tighten the quadriceps muscles and straighten the knee. Now slowly lift the heel off the bed and hold in the position for 10 seconds. Release the leg slowly, to repeat the exercise about 10 times after every 3 to 4 hours.

Pillow Squeeze
This exercise strengthens the groin muscles. Lie on your back, fold your knees and place the feet on the floor. Now place a pillow between your knees and squeeze the pillow with your knees. Keep squeezing the knees as you count till 10, relax for 10 seconds and repeat the exercise.

Back Leg Lifts
To do this exercise, lie on your stomach, place your chin on the floor and your hands to the sides. Bend both your legs at the knee and start kicking one leg at a time. You will have to do at least 30 repetitions on each of the legs.

The most important point of the knee exercises after surgery is that they have to be done everyday. The other important point about these exercises is, if you feel any sort of pain while doing the exercise or afterwards, discontinue doing those exercises and speak to your physiotherapist about the same.

Cardio Exercises for Bad Knees

Exercising with bad knees can be a very painful experience. A bad knee can cause immense amounts of pain and greatly hinder the freedom of movement. Performing cardiovascular exercises with bad knees can therefore be very hard to accomplish, and can even cause significant amounts of damage in the long run. Here are some cardio exercises for bad knees that should be relatively less painful on the knees.

If you have had a serious knee injury in the past, or are recovering from some form of knee surgery, you must learn about cardio workouts for bad knees and include them in your exercise programs. Doing so can considerably lessen the amount of pain that you feel, and also chase away the risk of injury, and aggravating the bad knee. Any form of cardio exercises for bad knees that involves some form of impact being received on the knee, can only be harmful for you, not to mention painful. As a result, it is crucial to learn and practice some of the best exercises for bad knees.

Cardio Exercises for Bad Knees

It is important for you to remember that you must not bend your knees excessively, even while performing these knee exercises. If your knees are being bent at an angle that they are blocking the line of sight to your toes, this means that they are being bent excessively. This puts a lot of extra pressure on the kneecap, and any injury or surgery that you have had on that knee cap is bound to get aggravated. Read about some common knee injuries. Here are some of the best exercises for bad knees that you can carry out to ensure that your knees stay injury free.

Stepups
To perform this exercise you must use a step bench or a staircase. What you need to do is place your left foot on top of the step, and use your calf muscles to push your body up. Slightly touch the step with your right foot, and then place the right foot back down immediately. Repeat this exercise with your right foot now. Remember to keep your knee straight and to keep it in line with your ankle.

Side Lying Leg Lifts
This is widely known as one of the most effective cardio exercises for bad knees. You need to lie on your left side, with your head resting in your left arm. Now slowly raise your right leg (which is parallel to the ground) up in the air, and then slowly lower it as well. Repeat this exercise for both legs as many times as you want. Learn some more knee injury exercises.

Partial Squats
To perform this exercise you must stand a few feet away from a chair or a bed. Keep your feet shoulder width apart, and keep your knees straight. Now bend forward using your waist and hip until your forehead touches the chair or the bed. Use your hands to push you back to your original stance. Remember to keep your knees straight at all times, or else these cardio workouts for bad knees will be rendered ineffective.

Calf Raises
This is an exercise that is very popular for building up the calf muscles, but it is an extremely useful exercise for bad knees as well. Stand with your feet hip width apart, and slowly raise both your heels off the ground simultaneously, so that you are now standing on your toes. Do not bend your knees, and carry out as many repetitions as you are comfortable with. You can also use a wall or a chair for balance.

Straight Leg Raises
This is also one of the very popular cardio exercises for bad knees. Sit with your back against a wall or any other flat surface. Bend your right knee but keep your right foot firmly on the ground. Now slowly lift your left leg as high up off the ground as you can. Hold it there for a few seconds and then gently lower it back to the ground. Repeat this exercise for your right leg as well. Read more on leg exercises for bad knees.

Hamstring Stretch
Lie flat on the ground on your back. Keep your left leg flat on the ground and stretch it as straight as possible. Now loop a towel under your right thigh or your right knee, and pull the leg towards you as far as you possibly can. Hold the leg in place for a few seconds before you release the towel, and then repeat this exercise with your other leg. It is widely accepted that this is one of the best cardio exercises for bad knees, and helps in strengthening the hamstring as well. Read more on knee strengthening exercises.

Short Arc Knee Extensions
The posture for this exercise is similar to that of the straight leg raises. Sit with your back against a wall or any other flat surface. Place a basketball under your left knee, and slowly lift it in the air while simultaneously straightening it. Lift as high as possible and then gently lower it to the same position as before. Now repeat this exercise with the right knee.

Exercise Bike
Most people who wish to carry out cardio exercises for bad knees prefer the exercise bike. This is one of the best cardiovascular exercises, and the impact on the knees of a person is absolutely minimal. There is no risk of an accident or falling down as well, and it burns many calories. This is one of the most favorite tools for somebody with bad knees or joint problems.

Swimming
Like cycling, swimming too burns calories, builds calories, strengthens muscles and provides low impact to the knee. It is a great form of cardiovascular exercises, and it provides many varied benefits at the same time. For someone suffering from bad knees, this is a great mode of exercise.

So as you can see, the best cardio exercises for bad knees are those that put the least strain on the knee joints and the knee cap, thus resulting in the least amount of knee pain. Any form of exercise or physical activity that puts strain on the knees will only be harmful in the long run, and great caution must be taken in order to avoid aggravating a bad knee further.

Exercises to Strengthen Knees

Nearly 50 million Americans have knee problems, either from athletic injuries or everyday wear and tear. The knees are very vulnerable parts of our body. They experience a lot of burden during years of running and other sport activities. The knee joints begin to hurt and make it difficult to live life. Knees can be strengthened by strengthening ones thigh (quads) muscles. These strong muscles support one's knee and if these muscles are strong, the knee joints will automatically become stronger. There are several exercises to strengthen knees, which will not only reduce knee pain, but will also promote good quality life. Let's have a look at them.

Best Exercises to Strengthen Knees and Legs

Before carrying any of these knee strengthening exercises, it is important to warm up first. Just walk around for a few minutes before heading on for these knee exercises. This gives the knee joint and thigh muscles time to stretch and warm up.

Leg Lifts
To perform this left lift knee strengthening exercise, you need to lie flat on your back on the floor. Now keeping your left knee flat on the floor, bend it at 90 degree angle. Then lift your right leg to the height of your left knee's peak, all the while keeping the knee and leg stretched out straight. Hold the outstretched right leg out for 3-4 seconds and repeat this procedure 10 - 12 times a day with both legs. You need to carryout this exercise one leg at a time, because lifting both legs at the same time can cause stress on one's back.

Knee Circles
This exercise helps strengthen ankles and knees and also alleviates pain and stiffness in these joints. In this exercise you need to stand with your feet positioned next to one another. Now slightly bend your knees and squat mid way in air. Place your palms on your knees, such that they cover the kneecaps. As you do this, have your eyes focused on your toes or shoes. Now slowly and gradually, move both your knees in small, clockwise circles. During these movements, your feet has to be in the same position. Only the knee has to be moved. If the toes tend to lift up, it means the clockwise circles your knees are moving in are too large. Reduce the circle width. Carryout such circles for another 10 times, for both sides.

Hamstring Stretch
Stand with your feet touching each other. Then lift one leg and hold your knee at the thigh level. This will give your leg a ninety degree posture. Then stretch out your leg and continue straightening it out until you feel a stretch. Continue to hold your thigh. When you feel a stretch, stop straightening and hold the stretch for 5-10 seconds. Doing this 10 times a day will help strengthen the hamstring muscles.

Quad Strengthening
Sit on a chair and extend your legs. Make sure your heels touch the floor. Your outstretched legs will cause your knees to be in straight position. As the knees remain in this straight position, tighten the thigh muscles and as you do this count till ten. After this, relax your leg for 3 seconds and repeat the process. Through these contractions, the quadriceps will get strengthened. Read more on knee exercises after surgery.

Keep the knee pain exercises light, that is do not force them upon your knees. In case of any kind of pain while exercising, please stop. People suffering from knee pain should first consult the doctor or physiotherapist before attempting any of the above exercises. You need to check with the doctor regarding the safety of carrying out these exercises for your knee. Moreover, people who have undergone knee surgeries should also refrain from attempting these exercise without consultation. Exercises to strengthen knees after surgery need to be very carefully done and should not be taken lightly.

Knee Pain Exercises

Every activity becomes a problem when you are suffering from knee pain. The pain is often accompanied by knee instability, which adds to the trouble. There are many reasons or rather medical conditions responsible for knee pain. Some of the common reasons of sharp knee pain are arthritis, bursitis, tendinitis, gout etc.

Medical conditions like meniscus injuries, osteoarthritis, iliotibial band syndrome are responsible for side knee pain. Though the causes vary for different kinds of knee pain, knee pain exercises are the same. However, it is better to consult your physician before trying any of the below mentioned exercises to reduce knee pain.

Exercises for Knee Pain

The aim of knee pain exercises is not just to reduce the pain but also to strengthen the knees, preventing further damage. Most of the knee pain exercises help to reduce the pain by strengthening a specific part of the knee like, the hamstring strengthening exercise will help strengthen the hamstrings etc. Here are some simple knee pain and knee strengthening exercises for you.

Knee Pain Exercise #1: This is hamstring strengthening exercise. Sit straight in a chair, keep the heels on the floor. Slowly lift your toes (toes only, not the entire foot) and pull back your heels. This will stretch your hamstrings. Hold the position for 10 seconds and then repeat the same procedure twice.

Knee Pain Exercise #2: This is a quadriceps strengthening exercise. Lie down on a bed and start doing the straight leg exercises. Do not bend the knees, bending the knees will increase the knee pain. Take a 5-10 seconds break in each raise. Repeat this exercise 10 times, holding the position for a few seconds each time.

Knee Pain Exercise #3:Stand on raised platform. Keep only your feet fingers on it, the rest of your foot should not be on the platform. Balance yourself and then slowly push your heels down, without steeping down entirely. Keep your knees straight, and do the exercise for 10 seconds. After the required time, lift your heels up by pressing your feet fingers on the platform.

Knee Pain Exercise #4: You will need to lie on your stomach for this exercise. Slowly lift your left foot and place it on your right heel. Now start pulling your right heel towards your buttocks, creating resistance with your left foot. Hold the position for 10 seconds and then relax. Repeat the exercise 10 times, with both the feet.

Knee Pain Exercise #5: A rolled towel will be needed for this knee exercise. Place half of the rolled towel under your left feet, and then use rest of the towel to pull your feet towards yourself with your hands. Lift the leg up as much as possible, maintain the position at least for 15 seconds before releasing it slowly down. Repeat the same procedure with the other leg. Do not forget to keep your knees straight while doing this exercise.

Knee Pain Exercise #6: This is one of the best anterior knee pain exercises. Lie on the stomach and relax. Slowly lift your toe up as much as you can, when completely lifted, hold it up with your hand and push the heel towards the buttock. You will feel the stretch at the front thigh. Maintain the same position for about 20 seconds. Repeat this exercise five times for each leg. Read more on knee exercises for arthritis.

Knee Pain Exercise #7: Stand facing the wall, support yourself with the wall. Now put the affected leg behind, foot facing forward. Slowly lean your body weight forward keeping both the heels on ground. You feel the stretch in the calf. Hold the position for 20 seconds. Repeat the exercise five times. Read more on calf exercises.

These were some easy and effective knee pain exercises. You need to do all these exercise daily for at least 8 weeks, to get rid of knee pain forever. Take care!

Exercises for Knee Pain

Did you hurt your knee and you have been recommended physio exercises for knee pain? Knee stretching and strengthening exercises help in stabilizing the knee joint. Exercises strengthen the muscles and ligaments, that surround the knee and help to alleviate pain in the knee. Some times knee pain can also be caused, due to sitting in the same position for an extended period of time. This often happens with people, who follow a sedentary lifestyle. Therefore, having a daily range of motion, will keep the knee in full movement and avoid knee pain. This also helps to prevent developing stiffness and the knees become less vulnerable. We will see some strength exercises for knee pain now.

Best Exercises for Knee Pain Relief

The knee pain exercises should be the kinds, which will stretch and strengthen the main muscle groups, which control the knee movement, namely the quadriceps and the hamstring muscles. At the same time, hip and gluteal exercises, will also help in knee pain relief.

Hamstring Stretch
This is one of the safe exercises for knee pain. Stand straight and place your one leg in front of you with your toes pointing upwards. Place your hands on the small of your back and gradually bend the leg behind. Now slowly bend forwards from the hips, till you can the hamstring stretch. Hold the position for 5 to 10 seconds, release and repeat the stretch for 5 to 7 times on both the legs. This exercise is also a knee exercise for arthritis.

Knee Flexion
This stretch can be done either by sitting in a chair or by sitting on the floor. Sit in a chair and loop a towel under a foot. Now slowly pull the towel, by bending your hands to bend the knee. Lift the foot about 6 to 8 inches off the floor. Hold in the position for a few seconds, before you release and repeat the stretch 5 to 7 times on both the legs.

Leg Lifts
To do this wonderful and good exercises for knee pain, lie flat on your back. Bend the right knee and bend it at 90 degree angle. Keep the left foot flat on the floor. Now gradually lift the left leg up straight until the left foot is the height of the right knee, but make sure left leg is straight. Hold for a few seconds, before you release. Then repeat the exercise on the other leg.

Partial Squats
This leg exercises for knee pain helps to strengthen the quadriceps. Stand closer to a wall, with your back facing the wall. Keep your back straight, and legs are placed hip width apart, with toes pointing straight ahead. Gradually lower yourself and move your buttocks backward so that they are touching the wall. Do not lower yourself, beyond the point, where the knees are bent more than 90 degree angle. If you cannot lower yourself too much, do not force it. Hold the position for a few seconds, before your come back to the starting position. This is also a knee exercise for runners.

Hamstring Curls
This knee exercise helps to strengthen the hamstring. Lie on your stomach and touch the forehead to the ground. Place the balls of the left foot on the back of the right heel. Gently pull the right heel towards the buttocks, as you resist with your left leg. This action contracts the hamstring muscles. As you try to resist with your left leg, hold for a few seconds before you release and repeat the exercise on both the legs 10 times.

Hip Adductors
This is hip exercises for knee pain. It helps to strengthen the outer thigh. Lie down on your right side, such that your shoulders and hips are aligned. Bend the right leg and place the foot on the floor. Gently lift the left leg about 12 to 14 inches off the floor, hold for a couple of seconds and slowly lower your left leg, but do not touch the ground. Repeat this exercise 12 to 15 times on both the legs.

Although it is said, that there are knee pain exercises especially for women, most of these exercises for knee pain can also be done by men as well. Before you start doing these exercises, make it a point to have a word with your physiotherapist, to check, if for your condition, you can do all these exercises.

Knee Exercises for Torn Meniscus

When you are in the field as a player, you never think about the injuries. But any injury at this moment can spoil your game. Knee injuries like torn meniscus are very common for the players of soccer and football. The best way to get your knees back into action are the knee exercises for torn meniscus. Meniscus is a piece of cartilage which is found between the thigh bone and the shin bone. It behaves like a cushion between the two bones and helps in absorbing shock.

When the muscles are tight or in a state of rest then they are more prone to tear. Microscopic tears are very common and they heal by themselves. For minor tears you just need to concentrate on the exercises, but in severe cases surgeries can also be required. Tear of meniscus may result in severe knee pain, inflammation and swelling. Right exercise can help you to cope up with this problem.

Torn Meniscus Recovery Exercises

Knee exercises for torn meniscus can help you to recover even from a major injury. The exercises in the initial stage should be slow and pain free. You should not over-exhaust yourself. Remember that you are exercising to reduce the pain and not to increase it. Start slowly and gradually increase and develop the strength to perform more. Following are some of the exercises which are helpful in recovering from torn meniscus.

Stretching Exercises
Following are some stretching exercises for torn meniscus.

    * Hamstring Stretch: Lie down on your back bend your knees up to 45º keeping your foot on the floor. Now raise one leg up so that your leg is parallel to the floor. Now slowly raise it up making it perpendicular to your body and your toe should point to the ceiling. Wait for 10 seconds and then bring your leg down again to the parallel position. Do this exercise for 10 times with one leg and then repeat it with the other leg.
    * Quadriceps Stretch: Stand in front of a wall or a poll. Place your left hand on the wall or hold the poll with the left hand and take support. Now lift your right leg and hold the foot with right hand from behind so that your knees point the floor. Hold it for 10 seconds and then slowly bring it down. Repeat it for 10 times and do it with the right leg as well. Go through knee pain exercises to get a better idea.

Strengthening Exercises
Following are some strengthening exercises for torn meniscus.

    * Take a chair, place one stool in front of it and put a towel on the stool. The stool should be slightly lower in level to the chair. Now sit on the chair and place one leg on the stool. Slowly try to raise the foot up to 35º, hold it there for 5 seconds and then place your leg back on the stool. Knees should be locked during the whole exercise. Do it for 10 times and repeat the same procedure with the right leg.
    * Lie down and place a rolled towel below your left knee. Now try to lift your leg so that your leg becomes straight. Stay there for 5 seconds and then put it down. Do it for ten times and repeat it with your right leg too. Read exercises to strengthen knees for detailed information.
    * Lie down and bend your left leg at 45º placing the foot on the floor. Keep your right leg straight on the floor. Now raise the left leg from the ground to 35º and then put it down. Knees should be locked during the whole exercise. Do it for 10 times and repeat it with the right leg.
    * Stand straight and keep a chair in front of you. Hold the chair, bend your knees and stay there for 5 seconds. Stand straight again and then repeat the same procedure for 10 times. Now remove the chair and do the same exercise without the support for 10 times.
    * Place a small stool which can behave as a step or stand in front of the staircases. Now put your right leg on the step or the stool and climb it and then again step down. Do it for 10 times from right leg and then repeat it with your left leg. Now place the stool to your left side and climb it side-wise. Repeat it with the right side and do it for 10 times.

All the exercises should be performed slowly and do not overdo it. Increase the rounds gradually. If you have overdone it and you are feeling inflammation then discontinue the exercise for 2 to 3 days and give rest to the muscles. I hope the above given knee exercises for torn meniscus will help you to cope up soon and in a safe manner. If you do not get relief even after doing the exercises for 8- 10 days then consult a doctor for proper guidance.

How to Strengthen Knees

Our knees are perhaps, one of the most used body parts. We use them when we walk, run, climb stairs, indulge in sports, basically for carrying on all the physical activities. Due to this regular wear and tear, our knees become very prone to injuries, often resulting in knee pain. That's why, it becomes important that we take certain measures to maintain their health. So, for all those people, whether exercisers, non-exercisers, runners or sports persons, who want to know, "how to strengthen knees?", given below are some effective knee exercises to maintain the health, flexibility and balance of knees.

Tips on How to Strengthen Knees

In order to avoid injuries to the knees, make sure that you wear good quality shoes. Also, start with warming-up your leg and knee muscles and then move onto the knee exercises in order to avoid injuries. As a warm-up, simply walk for about five to ten minutes.

Knee Stretches
For those wondering, "how to strengthen your knees?", this exercise is most suitable. Sit on a chair and keep your back straight. Next, keeping your one foot firmly on the ground and bending your other knee, bring your leg as near to your upper body as you can. Remain in this position for about ten seconds and then lower your leg. Repeat this exercise ten times on both the legs.

Knee Bends
Another of the effective knee strengthening exercises is knee bends. To perform this exercise, lie down on your stomach on an exercise mat. Next, keeping your one leg straight, bend your other leg from behind the knee and try to touch your hips with your foot. If you are feeling a tightening in your quadriceps, it means that you are performing knee bends correctly. Hold on for five seconds and then come back to the starting position. Repeat this exercise for knee pain ten times on both legs.

Quadriceps Stretches
For those who are thinking, "how to strengthen knee ligaments?", this exercise is the solution. To perform this exercise, sit straight on a chair. Now, extend the legs in such a way that your heels touch the ground. Make sure that your knees are straight in this position. Next, tighten your thigh muscles and remain in this position for ten seconds. Relax and then repeat the same. Do this exercise ten times.

Knee Circling
One of the most useful of exercises to strengthen knees is knee circling. To do this exercise, stand straight. Next, bend your knees and take a position as if you are squatting in the air. Cup your kneecaps with your hands and start circling your knees clockwise. When you do this exercise, make sure that your toes and feet do not move at all. Repeat clockwise circling and anti-clockwise circling on both knees ten times.

Squats
Squats are very effective in strengthening the knee muscles. To perform this exercise, stand straight with your feet at shoulder width distance. Next, lower your hips as if you are going to sit on a chair. At any point of time, while lowering your hips, your knees should not come as forward as your toes. Hold on this squat position for ten seconds and then, placing your weight on your heels, stand straight. Do ten repetitions of this exercise.

Leg Raises
If you want to know, "how to strengthen knees for running?", the answer lies in leg raises. To perform this exercise, lie on your back on an exercise mat. Bend and lift your left knee, placing your left foot flat on the ground. Next, keeping your right knee straight, lift your right leg off the ground, about six inches. Hold on for a few seconds and then bring it back to the ground. Again raise the right leg in the same manner, however this time it should be slightly more than six inches away from the ground. Repeat this knee exercise for runners, ten times on both legs.

Here's hoping that now you know how to strengthen knees. Along with these exercises, taking a healthy diet is important too as it fastens the tissue repair and healing. So, eat lots of fruits, vegetables and dairy products like milk, yogurt and cheese every day. Vitamin C and vitamin E are especially known to aid in the healing of joints so take vitamin C rich foods like oranges, pineapples and grapefruits as well as vitamin E rich foods like peanuts, mango, spinach and broccoli, a part of your everyday diet. A combination of the knee exercises given above and a well balanced diet, will ensure that your knees remain healthy, strong and flexible.

Chondromalacia Patella Exercises

Before getting into what chondromalacia patella exercises are and what they do for you, let us first learn a little something more about what 'chondromalacia patella' is all about. One of the most common symptoms that people complain about is knee pain and while there are several reasons that can lead to knee pain, one of the most common reasons is that of increasing and constant pressure on the knees that includes the kneecaps (patella) as well.

When the tissue surrounding the kneecap begins to wear out (due to age and due to added pressure that is put on the knees) there is additional friction that takes place and therefore there is pain and discomfort, this condition is known as chondromalacia patella and affects almost all individuals in the age gap of 15-60. This condition requires that additional care be taken so that it does not rupture the knees and damage it further. For that purpose, there are several chondromalacia patella exercises that have been formulated. Those which should be done and those that should be avoided. In the article that follows, we shall be looking at some of these chondromalacia patella physical therapy exercises for this knee problem.

Chondromalacia Patella Treatment Exercises

The chondromalacia patella symptoms include acute knee pain, tightness in the knees, grinding sound of the knees and a general discomfort that makes certain activities difficult. To deal with these symptoms, it is important to administer chondromalacia of the patella exercises so that the knee is strengthened and there is less discomfort and more movement. The first and foremost thing that needs to be done is that the essential treatment which includes ice packs, heat packs and over the counter painkillers. After the initial treatment methods have been taken care of, there is a need to bring into action certain chondromalacia patella exercises that will help to strengthen the knee and by way of calf exercises to regain its lost vigor. Here are some of those knee exercises.

Calf Stretch

   1. Stand facing a wall and keep both feet firmly on the ground.
   2. Stretch the right leg at the back and bend the left leg.
   3. Extend both arms in the front and push the wall.
   4. You'll feel a stretch in your calf muscles. Hold for 10-15 seconds and release.
   5. Do 5 repetitions. Repeat with the other leg.

Hamstring Stretch

   1. Use the support of a chair or a stool and place one leg, fully extended on it.
   2. Balance yourself well before slowly bending forward at the hips and holding the ankles of the extended leg with your hand.
   3. Do this till you feel a stretch in the calf.
   4. Hold for 15 seconds and repeat 5 times. Repeat the same with the other leg.

Leg Lift

   1. Lie on your elbows so that you mimic a semi-crunch.
   2. Bend one leg and place the feet firmly against the ground while you keep the other one completely erect and straight.
   3. Now try and lift the complete foot off the ground without bending it.
   4. If you can manage that, lift it further to a 45 degree angle and hold for 2 seconds before gently bringing it down.
   5. You should not attempt to do this exercise if the knee bends while lifting.
   6. Repeat 10-15 times.

Wall Slide

   1. Stand with your back and buttock stuck to a wall.
   2. Maintain a distance of 12 inches between your feet and 6 inches from the wall.
   3. Slowly bend at the knees (very gently, and not very intensely) and start to slide down the wall till you achieve a 45 degree flex.
   4. Stay in this position for 5 seconds and slide back up.
   5. Do this slowly as well and not at all if it aggravates the pain in any way or leads to any noises and cracking.

Chondromalacia Patella Exercises to Avoid

Along with doing the leg exercises mentioned above, it is extremely important that you do not pressurize your knee. And that means that you should avoid all those workout routines that involve those exercises that place pressure on the knees. Here are some of those exercises.

    * Cycling (if the seat is kept high)
    * Skipping
    * Volleyball
    * Step aerobic exercises
    * Squash
    * Football
    * Basketball
    * Running and jogging
    * Lunges
    * Squats
    * Jumping jacks
    * Skiing

These were some of the chondromalacia patella exercises that you should be following and those that you should be avoiding. If there is ever any severe knee pain, it is better to get it checked by your doctor so that they can check to see if there is chondromalacia patella and administer immediate treatment for the same, if it is that.

Knee Strengthening Exercises for Torn Meniscus

A tear in the meniscus, simply put, is when there is a tear in the cartilage of the knee. This occurrence is oft seen when there is a sudden stop and jerking action applied to that area. Stopping suddenly on the spot while in full motion or jerking and twisting the part can lead to a tear in the meniscus and lead to a lot of knee pain and agony. A meniscus tear is a common occurrence in athletes who make a lot of use of their knees, but it can affect any of us if there is ever an occurrence that involves applying a sudden jerk to the knees like an accident or a fall. That is why knee strengthening exercises, and in particular knee strengthening exercises for torn meniscus become extremely important so that you do not cause further harm to the knee and help it to recuperate faster by aiding it through exercises. In the following article we will look into some of the most effective knee strengthening exercises that there are.

Meniscus Knee Strengthening Exercises

It becomes important that you take immediate steps when it comes to a torn meniscus and a sore knee or else the pain will just build up and the injury might turn into a permanent one. In order to avoid that, try doing some of the knee strengthening exercises for torn meniscus and help it recover faster. Here are some of the basic knee exercises for torn meniscus given below.

Knee Circles
This knee exercise is a light one as it should be after an injury, because you should not be putting any pressure on it in any way initially. Take it slow and make sure that there is no pain while doing them. Here's how you go about it:

   1. Stand with your feet together and bend your knees so that they do not cross the toes. Cover your kneecaps with your palms and keep your peripheral vision to the ground.
   2. With a slow, gentle motion, move your knees in a circle. First in the clockwise direction and then in the opposite direction.
   3. Make absolutely sure that the circles are not too wide.
   4. Do about 20-30 circles in both directions.

Chair Balance
This simple exercise to strengthen knees allows for building strength in the knees and thighs, such that it can support the knees better. Here is how you go about it:

   1. Take a sturdy chair and place it firmly against the ground.
   2. Now stand behind it and place both your hands on it.
   3. Lift one leg and keep it suspended so that the weight is on the other foot.
   4. Make sure that there is no pressure though. If you feel any pain, you should stop immediately.
   5. Stand in this position for a count of 15 and then shift legs to repeat on the other side.
   6. When you start feeling that you're regaining your strength, try and place only one hand on the chair, while the other is placed on your waist.

Leg Curls
This is one other effective knee and leg exercise that'll help to regain the strength once again and help you recuperate:

   1. Sleep on your stomach with your legs extended straight out.
   2. Now bend your knees and try to get them as far back as possible.
   3. Hold for a count of 15 and lower.
   4. You can add ankle weights to introduce intensity to the exercise.

Straight Leg Raises
This knee pain exercise will help in strengthening both the knees and the thighs. Here is how you go about it:

   1. Lie on your back with your legs extended straight out.
   2. Now bend one leg at the knee while the other one remains straight.
   3. Slowly lift the leg (which is not bent) from the hips into the air.
   4. The leg should be about 5 inches above the ground. The lower to the ground, the better.
   5. Hold for 6-8 seconds and slowly lower it.
   6. Alternate the leg and repeat on both sides 10 times.

All these are simple knee strengthening exercises that will not exert the knee in any way. When you feel like the strength of the knee has regained a little, you can move on to the more intense exercises like squats, hamstring curls, lunges and leg extensions.

These were some of the knee strengthening exercises for torn meniscus that you can start including in your routine as soon as possible. This will allow for the knees to regain their flexibility and strength and thereby be able to carry forth all the normal actions and sports activities without any hindrance.

Exercises for People with Bad Knees

You have been exercising regularly for the past couple of years, but cannot do now due to bad knees. You have been advised to undertake weight loss program, but cannot perform most of the exercises due to bad knees. In either of the cases, you wish to exercise, but cannot do because of the pain caused due to your knees. In that case, you need to look for exercises that are easier on the knees. There are several good exercises for people with bad knees.

Before taking a look at the actual exercises for people who suffer from bad knees, there are certain things that need to be taken into consideration. People suffering from painful knees should go for exercises of the upper body. Several abdominal exercises help in losing weight effectively. At the same time, they should avoid exercises that are hard on the knees. If you're wishing to do exercise your whole body, these people should alter between upper body and leg exercises; keeping the duration of leg exercises to minimal. Let us now take a look at the exercises in detail.

Leg Exercises for People with Bad Knees

Exercises that exert pressure or tension on knees should be completely avoided. In fact, even if you try to do them, there are high chances of going wrong and causing injury. Therefore, it is wise to avoid exercises like lunges and deep squats if you are suffering from bad knees. Following are some of the best leg exercises for bad knees:

Partial Squats
For performing this exercise, you need to stand straight with your feet about hip width apart. Toes should point forward and your back should be straight. Now, try to lower your body as if you are about to sit on a chair. You can bend the hips, but the back and the stomach should be kept straight. Just lower your body partially and regain the original position again.

Leg Lifts
You should lay down on your side with one of your arms stretched above your head (straight on the floor) and other to your side. Your feet should be extended and straight, stacked on top of each other. Now try to raise the upper leg straight upwards and try raising as much as possible. You will reach 30-45 degrees of angle. Hold on for a couple of seconds and slowly regain the original position.

Cardio Exercises for People with Bad Knees

Cardiovascular exercises are undoubtedly the best exercises to lose weight and stay fit. However, there are several cardiovascular exercises like jogging, and running; sports like basketball, tennis, etc. that cannot be performed by people with bad knees. However, you can find an alternative by trying out the following exercises which are considered as the best cardio exercises for bad knees.

Swimming
Swimming is simply one of the best and the most effective cardiovascular exercises for people of all age groups. As swimming is not harder on knees, you can swim daily for 30-45 minutes to lose weight. You can choose the butterfly stroke as it is the best for people with bad knees.

Recumbent Bicycle
If you cannot run or cycle using an ordinary cycle due to your painful knees, you can surely try cycling with a recumbent bicycle. The rider can sit in a reclining position where the weight gets distributed among the hips, back and the legs. Therefore, the pressure exerted on the legs or knees gets reduced considerably and you can enjoy a workout without any pain in the knees.

Apart from these, other exercises like step up, calf raises, walking, etc. are also some of the best exercises for people with bad knees. As mentioned above, if you're looking for weight loss exercises, you should look for ones that concentrate on the upper body. Lastly, as a note of caution, it is wise to undergo workouts under the supervision of trainers in order to avoid severe pain in the knees. Take care!

Arthritic Knee Exercises

Inflammation in the joint, which leads to pain, limitation in movement as well as deformity is often caused by arthritis. It is a degenerative joint disease. In this condition, there is progressive thinning, wearing of the cartilage, that covers the surface of the knee joint. In some cases, there can be increase in the synovial fluid. Since the cartilage wear away, bone irregularities are caused. This leads to the bones rubbing against each other and causing pain. This is when the arthritic knee exercises come in handy. These exercises help in strengthening the knee joint, increasing flexibility, range of motion, etc. Regular exercise helps in restoring joint movement. When a person is suffering from arthritis, it is best not to stress the knee joint, by climbing up the stairs, squatting on the floor, etc. We will now see some knee exercises, which will be of help in treating arthritic knee.

Best Exercises for Knee Arthritis

Before you do the arthritic knee exercises, it is important, that you do some light warm up. Warming up prevent injury or aggravation of the knee pain. At the same time, be gentle when you are doing the exercises. Never overstretch the knee joint. It will not necessarily give you relief. Often it may aggravate the condition. It is best to slow stretch and build the muscles around the knee.

Knee Raise
To do this knee strengthening exercise sit up straight on a chair. Place both the feet on the floor. Lift the right leg, such that the foot is about 5 to 6 inches off the floor. Hold the position for a few seconds and then gradually lower the leg. Repeat this exercise 10 times on both the legs.

Hamstring Stretch
This is one of the exercises for arthritis of knee. Sit on the floor with both the legs extended in front of you to do this exercise to strengthen knees. Gradually bend forward from your waist. Bend down as much as you can, so that the chest comes closer to the leg. Feel the stretch at the back of the thigh. Hold the position for a count of 15. Repeat the exercise 8 to 10 times. You can also do this exercise, by bending one leg and extending the other.

Wall Slides
This is one of the best exercises for a bad knee. Doing this exercise is rather easy. Stand about 10 to 12 inches away from the wall. Press your back against the wall and pull your knees closer to one another. Slowly start sliding down, so that the knees are bent and your thighs are at an angle. Do not go down to low in the initially. When you get used to it, you can go down, till the knees are parallel to the floor. Hold for a few seconds and come back to the starting position to repeat the exercise 10 to 12 times.

Quadriceps Stretch
It is a simple exercise for knee pain. It can be done at any time of the day. Stand closer to a support. Bend your right leg such that the heel of the leg touches the buttocks. You may not be able to touch the heel to the buttocks. Using your hands, try to pull the leg towards the body, so that you feel the quadriceps stretch. Hold for 10 to 15 seconds, release and repeat 5 to 7 times on both the legs.

Front Kick
This knee pain exercise can be done with or without resistance. Stand closer to a wall for support. Balance all your weight on your right leg. Now lift the left leg and bring it in front of the body, but do not touch the floor. Use the hips to move the leg. Hold for a few seconds and come back to the starting position. Repeat the same on the other leg as well.

Back Kick
To do this knee exercise for arthritis, stand closer to a wall for support. Face the wall and balance all your weight on the left leg. Lift the right leg off the floor and kick back and hold the position for a couple of minutes. Come back to the starting position and repeat the exercise. This arthritic knee exercise should be repeated 10 times on both the legs.

Before you do the arthritic knee exercises, it is recommended you consult your physiotherapist. He will be in a better condition to prescribe the appropriate exercises for your condition. It is important that you do the exercises regularly to derive benefits from them.

Knee Rehab Exercises

Knee rehab exercises are suggested to add flexibility that accentuates quick recovery of the knee muscles after a fracture or a surgery. The knee is one of the most used parts of our body that aids in the proper movement of legs. Exhaustion in the legs has a direct effect on the movement of knees that tends to get fatigued when not given adequate rest. This causes terrible pain to the knee and its associated areas. Knee exercises are also meant for subsiding pain and for improving mobility.

Rehab Exercises for Knees

Before going into the exercises, we shall first study the anatomy of a knee. This will help you to know the beneficial effects of the exercises on specific points of the knee. The lateral meniscus and the medial meniscus are the two important cartilages present in knee that help in protecting the joints and assisting movement of bones. The stabilizing ligaments, better known as anterior cruciate ligament and posterior cruciate ligament maintain congregation of bones in legs and knees. Any kind of injury caused to these ligaments and cartilages is bound to restrict movement of knees. And when you have recovered from the injury, the knee exercises would help you to regain mobility by improving the function of the components of a knee. Take a look at these exercises.

Knee Extension Exercises

Knee extension exercises are meant for people who have undergone knee fracture or a surgery. Initially, doctors recommend partial extension exercises since the pain still remains. Once you are capable of bending and stretching your knees partially, you can proceed on to full knee extension. The steps below will explain you the correct technique for performing knee extensions.

    * Partial Knee Extension: Sit on a table so that your legs hang freely. Raise your knees slowly and stretch it straight without applying too much force. Hold the position for 15 seconds and then slowly release your leg. In the next step try to fold it towards the back. Support your leg with your hand throughout the process.
    * Full Knee Extension: The basic procedure is similar to partial knee extension. You can start full knee extension when the pain has substantially diminished and you are capable of pulling your leg completely backwards. Stretch your legs completely forward and tighten the muscles of your knees and then fold them backwards. The fold is complete when you are able to touch your feet at your thigh.
    * Hamstring Holds: This is an excellent exercise for relieving tension from both the lateral and median meniscus. Lie down straight on your back and extend your legs. Lift your leg gradually in the air at a height of 6-12 inches. Do not compel yourself to lift to a greater height. Fold your leg at the knees very carefully. Practice this everyday till you are capable of folding it 45 degrees towards the back.

Knee Strengthening Exercises

Knee rehab exercises with resistance bands are basically meant for strengthening knee muscles. This is a modified form of extension exercises wherein more stress is laid on knee muscles for making them strong. Adding strength to knee muscles becomes an important factor when a person is able to walk freely. Strength needs to be added to muscles for sustaining heavy impact activities. Apart from using resistance bands, you can also use various kinds of equipments for this purpose. The strengthening exercises should be performed under strict guidance of physiotherapists or fitness trainers.

    * Calf Raises: They are performed with the help of a calf raise machine, wherein a weight is put underneath your calf muscles and you have to lift it slowly. Such exercises not only make knee muscles strong but also strengthens the muscles of the calf. Carry light weights initially for preventing strain in muscles.
    * Knee Lunges: Knee lunges, when performed with dumbbells, is an excellent way to improve stamina of the knees. 5 sets of lunges for each knee is enough to strengthen the ligaments and muscles of your knees. Lift a dumbbell of 7½ pounds and stand straight with it. Place your right foot forward while stepping back with your left foot. Now fold your right foot at your knee and maintain the posture for 15 seconds. Perform the same with your left leg.
    * Resistance Pull: Calf raises, when performed with resistance bands, improves the strength of knee muscles. The band is flexible and you have to balance it with your feet. Maintain a similar posture as explained in calf raises and tie the band around your feet. Lift your legs as high as possible giving stress on the band. If the band is supported by any exercise equipment, then you can wrap it around your calf and lift your leg backward by pulling it.

These were some of the most effective forms of knee rehab exercises. Thus, you can understand the importance of a complete rehab program that is set for people for recovering from knee injury and for improving the strength of knee muscles. Follow the correct techniques under the supervision of your physiotherapist to recover quickly from knee injuries and knee pain.

Knee Strengthening Exercises for Osteoarthritis

Osteoarthritis is a common problem and one of the ways in which it can be healed is if one starts out on a regimented exercise program that is especially formulated for knee strengthening. But before we get to the knee strengthening exercises for osteoarthritis, one has to understand what this condition is all about. Osteoarthritis is one of the most common forms of arthritis that a person can get afflicted with.

This condition comes about when there is a degeneration of the articular cartilage around the joints. Of the several joints in our body, the knee and the hips are the two joints that are most affected by this condition because these bear the most weight. When there is excess weight being placed on the knees or the hips, it leads to the loss of elasticity, becomes hard and cracked, and thus leads to a damaged joint and thereby a lot of pain, discomfort and an inability to carry forth normal functioning. This condition occurs more commonly with age, but that does not exclude anyone from developing the same. When the knee is affected with osteoarthritis, there is an urgent need to start out with knee strengthening exercises, so that it can bring the condition under control and help in healing the damage and dealing with the pain effectively. In the following section, we shall take you through some of the osteoarthritis exercises for strengthening of the knee joint.

Osteoarthritis Exercise Treatment

By formulating a regime with these knee strengthening exercises for osteoarthritis, one can be assured that they allow for the faster healing of the joint and thereby enabling a speedy recovery. What are some of these exercises to strengthen knees?

Knee Raises

   1. Sit comfortably on a chair with your back straight and the soles of the feet flat on the ground.
   2. Slowly raise one foot 4-5 inches off the ground.
   3. You'll feel a stretch in the thighs. Hold this position for 10 seconds and slowly release.
   4. Do the same with the other leg as well.
   5. Repeat 5-8 times on both sides.

Hamstring Stretch

   1. This stretching exercise is very important to help make the knee limber and increase the strength of the knee.
   2. Lie on your back and extend both legs straight out.
   3. Take a bed sheet or a towel and raise the right leg, now loop it around your soles so that the foot is raised at a 60 degree angle and is absolutely straight and stretched at the knee.
   4. Hold this position for 20 seconds.
   5. Bring the foot down and take up the left leg in the same way.
   6. Hold the position for 20 seconds and release.
   7. Repeat this exercise on both legs 10 times each.

Side Kicks

   1. Stand at the back of a chair and hold the chair with your hands.
   2. Raise your left leg to the side and bring it to a height of 3-4 inches off the ground.
   3. Hold the position for 4 seconds and release.
   4. While raising the leg, make sure that your back is absolutely straight, that you do not bend at the waist and that you use only the hips to carry through the action. Anything else and you're running the risk of harming yourself.
   5. Repeat the same with the other leg and repeat 10 times on both sides.

Pillow Squish

   1. Lie on the bed and bend your legs so that your feet soles are flat against the ground.
   2. Take a soft pillow and place it in between your knees. Hold together with the knees.
   3. Then squeeze and squish the pillow with force for 5 seconds.
   4. Release the pressure and relax, then continue the same for 10 counts.
   5. One could even do the same in a seated position.

Heel Raise

   1. Stand facing the back of the chair and hold the chair for support.
   2. Then with a straight back, raise your heels off the ground and place all the pressure on the toes.
   3. Count till 5 and then bring the heels down.
   4. Do this routine 10 times and then rest for 2 minutes and then do it another 10 times.
   5. If the knee starts to hurt way too much then you can sit in the chair and repeat the same routine. That will put less pressure on the knee.

These were some of the knee strengthening exercises for osteoarthritis that you can work into your routine, which will ensure that you help speed the healing process and bring the flexibility and strength back to your knees.

Exercises after Knee Arthroscopy

When all the measures to alleviate knee pain fail, the patient is recommended knee arthroscopy. After the surgery has been performed, it becomes extremely important that one works around re-strengthening the muscles, which surround the knee. Doing the exercises after knee arthroscopy will not only help in strengthening the muscles around the knee, but also help in regaining full range of motion. Before you start doing any of the exercises, it is important that one consults the orthopedic surgeon, as there are chances that some of the exercises may not be permissible for your given condition.

Exercises after Knee Arthroscopy Surgery

When you are doing the knee exercises after arthoscopic knee surgery, remember you will feel a gentle stretch, however, if you notice any kind of pain while doing the exercises, it is best to bring it to the notice of the therapist. Same is the case, when you are doing any other kind of physical activity. If there is any sort of discomfort, the said activity should be stopped immediately. When you are doing the exercises, it is important that you are gentle and not push yourself over the limits. It may aggravate the condition as opposed to alleviate it.

Initial Exercises
Initially you should do some basic knee exercises after surgery. This will ensure there is not too much of pressure on the knee joint and the exercises do not cause a lot of discomfort.

Exercise #1: This exercise can be practiced in bed, as it helps in preventing formation of blood clots, which is a normal occurrence after the surgery. Lie on the bed and extend both your legs. Now gradually point your feet and hold for a 5 counts. Then gradually flex your feet and hold again for 5 counts. This exercise is better repeated 5 to 8 times throughout the day. It can easily also be done, when one is sitting on the chair.

Exercise #2: When you are doing this exercise, make sure there is no movement of your body. Lie on the floor, such that your knees are bent and make 10 degree angle. Now gradually push your heel into the floor, as you tighten the muscles of the hamstring. Hold the position for a 5 to 7 seconds, before your release and repeat the exercise.

Exercise #3: In this, like the previous exercise, there is no movement involved. To do this exercise, lie down on your back. Now bend your knees, till there is about 1 feet distance between the heel of the feet and the buttocks. To know, if your legs are placed properly, you can try to touch the heel with your hands. If you are able to touch your heels, it is the perfectly placed. I would like to bring it to your notice, that if you have shorter arms, then this trick may not work. Now tighten the buttock muscles and hold for 10 counts. Release and repeat the exercise.

Exercise #4: The next exercise is heel slides. Sit on a chair and slide the heel of your feet under the chair. Hold in the stretched position for 10 counts and release. Now extend the leg in front and then repeated the exercise again. If you are finding it difficult to do the exercise, you can use your hands to support the operated foot.

Intermediate Exercises
After you have recovered a little, you can start doing the intermediate post operative knee arthroscopy exercises. However, it is recommended, that you consult your orthopedic surgeon, before you make the transition from the basic exercises to the intermediate exercises.

Exercise #1: To do this knee rehab exercise, you will need a towel role. Place the towel role under your knee, so that the knee is at an elevation. Now straighten and gently lock your knee, but make sure your knee is supported by the towel underneath. Hold the position for about 10 counts and then release.

Exercise #2: The next of the exercises are the leg raises. Lie on your exercise mat, such that the operated knee is extended out straight and the other knee is bent. The feet of the bent knee should neither be placed very close to the buttocks nor very far away from it. Straighten the operated knee and lock it gently. Gradually lift your leg till it is about 6 to 8 inches off the floor. Hold in the position, before you lower the leg and place it on the floor.

Advanced Exercises
Your orthopedic surgeon will be able to tell you, when are you supposed to switch over to the advanced exercises. It will all depend on the way your knee has recovered after the operation. It is in your own best interest, not to be a doctor for yourself and decide, when to shift to the advanced exercises.

Exercise #1: Although the exercise looks to be simple, it helps immensely in the healing process. Sit closer to the wall, such that your right hand is touching the wall. Now lie down on the floor and lift your legs up against the wall. With this there will be apt distance between the wall and your buttocks. Straighten your knee gently, so that you feel tightness at the back of the knee. Hold the position for 10 counts and then relax the knee and repeat it again.

Exercise #2: The next exercises is the sitting knee extension. Sit on a chair and place a stool under the operated knee. Now gradually straighten the knee and hold for 10 counts and then gradually relax the knee. Repeat the exercise.

It is important that the exercises after knee arthroscopy are done at regular intervals as per the guidance of your orthopedic surgeon. Remember if you feel a stretch, when you are doing the exercise, it is fine, but if you feel any sort of pain, do not continue doing the exercise. In case you notice, swelling on the operated knee after doing the exercises, then you should let your orthopedic surgeon know about it. Last but the most important instruction is that you should do the exercises after consulting your orthopedic surgeon. Do not self treat yourself.

Exercises to Strengthen Knee Muscles

A person can suffer from a knee injury for a variety of reasons. It can be caused due to an accident, or fall or it can be a sports related injury, etc. Weakened knee can also be responsible for a knee injury. Knee exercises are often prescribed to patients, who suffer from knee pain. The aim of these exercises is to strengthen the muscles in the knee. Hence, the knee exercises are sometimes also referred to as exercises to strengthen knee muscles as well. The exercises not only prove to be of help in strengthening the knee joint, but they also help in alleviating the pain in the knee joint. People who do not suffer from any kind of knee related ailments, also stand to gain from doing these exercises regularly.

Knee Exercises

The exercises to strengthen knee muscles are often also referred to as rehabilitation exercises. These exercises work the quadriceps and the hamstrings and make them stronger, thereby reducing the strain placed on the knee joint, muscles and ligaments. Having said that we will see how to strengthen knee muscles with exercises.

Step Ups: One of the knee strengthening exercises are the step ups. To do this exercise you will need a platform. One can also choose to use the landing of a staircase. Step the right leg on the platform followed by the left leg. Then bring the right leg back to the floor followed by the left leg. In the next iteration, place the left leg on the platform first and then the right leg, however this time the left leg will come down first. Continue to do this exercise for 5 to 7 minutes.

Leg Raises: This is a simple exercise to work the quadriceps muscles, which in turn help the knee joint. To do this exercise, sit on a chair and place the right foot on the floor. Lift the left leg off the floor and extend it straight out. Try to lift the left leg as high as you can. Hold in the position for about 10 counts and then slowly lower the leg, but do not touch it to the floor. Lift the leg up again to repeat the exercise on the left leg for 10 to 12 times, before you switch legs.

Bridge Pose: The next exercise to strengthen knee muscles is the bridge pose. This exercise helps in strengthening the gluteal muscles, hamstrings along with the lower back and also the core. Lie on the floor with your hands placed next to your buttocks. Bend the legs at the knee and place your feet flat on the floor. Contract the gluteal muscles and gradually lift your torso off the floor. When you are into the position, it will represent a bridge, hence the name. However, make sure that there is no pressure on the head. The pressure has to be divided equally between the shoulders and the legs. Hold the position for 10 counts and slowly come back to the starting position and then repeat the exercise 5 to 7 times.

Knee Circles: One of the easiest of the exercises, yet one of the most effective of the exercises to strengthen knee muscles. Stand with your feet placed next to one another. Bend both the knees, as though you are about to squat. Remember it as to be a slight bend and not bend into a complete squat. Now place the palms on either knees, so that the kneecaps are supported by the palms. Slowly start rotating only the knee joints to make clockwise circles. When you are making the circles, ensure no other part of the body is moving and your legs are placed right next to one another. When you are doing the exercise, you notice that the toes of the feet tend to lift, then it is a sign, that you are making too large circles. When you make smaller circles, the toes will not lift. After you finish 10 to 12 clockwise circles, repeat the same in anti-clockwise direction again to make 10 to 12 circles.

These were some of the exercises to strengthen knee muscles. If you are suffering from any knee ailment or are recovering from a surgery, then it is recommended that these exercises be done after consulting your physiotherapist. When you are doing these exercises, if you notice any kind of pain, then stop doing the exercise immediately. The exercise may either not be suitable for your condition or you are not doing the exercise properly. Your physiotherapist will be in a better position to tell you the exact problem.