Whether you’re an athlete or just experiencing the annoyances of aging, knee problems can become a frequent problem. But there are exercises that can help strengthen the muscles around the largest joint in the body. Here are a few worth trying if you’re experiencing knee pain.

Wall squats

(works the gluteal muscles and quads)

Stand against a wall so your head, shoulders, back, and hips are touching it. Move both feet about 2 feet away from the wall, hip’s width apart. Slowly slide your back down the wall until you’re slightly above the seated position (as if you had a chair under you) and hold for 5 seconds. Slide back up to the standing position and then repeat several times.

Steps

(works quads, gluteal muscles, hip flexors and hamstrings)

Using a step platform that’s 6 inches or lower, step onto the stool with one foot. Let the other foot hang in the air next to the stool. Hold the position for 5 seconds and then slowly place the hanging foot on the ground, followed by the other foot. Switch legs and repeat several times on either side.

Hamstring curls

(works hamstrings and gluteal muscles)

Standing with your knees a couple of inches apart, slowly bend one knee behind the body, bringing your calf nearly to the back of your thigh without using your hands. To avoid locking up your other leg, keep the knee slightly bent. Hold the position for 5 seconds, return to the standing position and repeat two more times before changing sides. Repeat. You can use a chair for balance if you need to.

Leg lifts

(works quads and abs)

Lie flat on the floor with one leg straight and the other bent slightly at the knee. Raise the straight leg into the air about 12 inches, pulling your abs in to press your lower back against the floor. Keep your toes pointed at the ceiling and hold your leg in the air for 5 seconds. Slowly lower your leg to the ground and repeat two more times before switching legs.

(Visited 47 times, 1 visits today)

lisam