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.

How to Strengthen Knees and Ankles

Wrong posture, twisting or other accidents can cause weakening of knees and ankles. Also, with age one experiences that knees and ankles have become weaker. For rehab and strengthening of knees and ankle there are many exercises which can help. So, how to strengthen knees and ankles? Here are some cardio, strength training and stretching exercises that will help. Follow the exercises regularly, but do them slowly and with right posture. Soon you will find the knee and ankles have become stronger, and the pain related to injury has become less.

Cardio Workouts

⇒ Two of the best cardio workout that people with weak or injured knees or ankles can perform are swimming and cross-trainer workout. Swimming is a great exercise to burn off excess fat and tones up your body. It is a total body workout. Also, it a low impact workout in which there is no stress on ankles or knees. So, it is ideal for those with injuries. It is also good for those who have weak ankles and knees like children and seniors.

⇒ Other good cardio workout which is low impact and doesn't put much stress on the ankles and knees is the cross trainer workout or elliptical machine workout. This is also a total body workout which helps to workout on both the lower and upper body.

Target Exercises

⇒ Calf raises are great exercises to strengthen knees and ankles. To do them stand straight. If you want, you can take support of a bar or a sturdy chair. Slowly raise your body up, till you are on your tip toes. Hold this position for 2-3 seconds and release. This is one rep.

⇒ Lunges and squats are also good knee strengthening exercises. To do lunges, stand straight with shoulder width distance between your feet, now step up with your right foot. Keep your hands in front of you. Now, lower yourself down till the back leg's knee is almost touching the floor. Hold for 2 seconds and come back to starting position. This was one rep.

⇒ Squats are great leg and butt exercises. For performing squats strand straight in such a way that there is shoulder width distance between your feet. Keep your hands in front of you and then slowly start to lower yourself down till in a squatting position.

⇒ You can also do leg raises to strengthen knee and ankles. Sit on a chair, and rest your right foot on a stool which is sturdy. Then lift your foot a few inches off the stool and hold for few seconds. Then switch sides and repeat.

⇒ Another great exercise to strengthen ankle is resistance band exercise. To do this tie a resistance band to a fixed object, so that you will be able to move your foot outwards. Tie the band to the inside of your ankles and pull up and outwards as much as possible. Do all exercises in two sets and in each set do 10 repetitions.

⇒ To strengthen knees try doing abductor raise, lie on your right side and keep one leg straight and one leg bent. Now, slowly lift the top leg and hold if for few seconds and lower it down. This was one repetition.

Stretching Exercises

⇒ To stretch ankle and calf, stand at an arm's length from a wall surface. Keep your palms on the surface of the wall and then step forward with your right leg. Keep the feet straight and now slowly bend your knees and lean forward. Hold for few seconds and then release.

⇒ Hamstring stretch is a good exercise to relieve tension from the leg muscles. To do this lie down on your back and extend your legs. Then lift your leg gradually in the air at 6-12 inches, and fold your leg at the knees carefully and hold it for few seconds.

⇒ Another easy to do knee and ankle stretch is to stand straight against a wall, and hold it for support. Then slowly raise one leg, bend it and bring the ankle of leg near the back and hold the ankle with your free hand. Hold for few seconds and release.

⇒ Here is a stretching exercise that is one of the best ankle strengthening exercises. To do ankle stretch stand at the edge of an object which is around 4 inches high like a wooden plank. Hold something for support and balance, now start pushing yours ankle down for few seconds. Hold every stretch for a slow count of 10 seconds and then slowly release.

⇒ Here is a knee stretch exercise. Stand straight and then cross the injured knee behind the opposite leg and slowly start leaning to the non-injured side till you feel a stretching sensation. Hold for few seconds and then relax.

These are various types of exercises to strengthen knees and ankles. Make sure you go slow and steady and listen to the body. If a stretch or exercise is hurting too much then immediately stop it or reduce the intensity of the exercise. Also, follow a right posture while performing exercises, and break down the exercise in small comfortable sets.