Knee problems have become exceedingly common among the masses. Sedentary lifestyle, unbalanced diet, obesity, etc., are some of the leading causes of knee pain. The treatment for a particular knee problem would depend on the cause and severity of the issue. But, irrespective of the cause, any kind of a knee problem can greatly hamper an individual's day-to-day activity and movement. Several experts have often emphasised on the importance to do knee-strengthening exercises to prevent knee-related problems.There are certain exercises that are known to relieve some of the stress on the knees and also in increasing muscle growth in the knee joints. In fact, including these exercises in your daily workout can keep various causes of knee pain at bay.Here are some knee strengthening exercise you can try at home.
Knee strenghtening exercises are:
1.Straight Leg Raise: This exercise is great for strengthening your knees, hamstrings and calves. To perform this exercise, you'll have to lie down on your back with your legs stretched out. Bend the knee of one leg and keep the other one stretched out. Then, lift the straight leg off the floor. Keep your leg straight in that position for at least 10 seconds. Do 4-5 reps on each leg.
2.Lying Leg Curls: Lying leg curls are highly effective in strengthening the hamstrings, glutes and knees. There are several variations of this exercise. To execute this exercise, you'll have to lie down facing the floor. Keep your hands in front of you and then lift your left leg. Hold it steady for 5 seconds before repeating the same with your right leg. Do at least 20 reps to strengthen your knees.
3.Step-ups: One of the best exercises to strengthen your knees is step-ups. Use a platform to perform the step-ups on a daily basis. Alternatively, you can perform this exercise on the stairs. Do at least 20 reps on a regular basis to strengthen muscle growth in your knees. In time, you can increase the number of reps.
4.Knee Extension Exercise: This exercise is easy yet highly effective in strengthening the knees and thigh muscles. In order to do this properly, you will have to sit on a chair and extend your one leg in front of you. Do this in a way that the extended leg is parallel to the floor. Keep it in that position for 5 seconds before repeating it again. In the beginning, do at least 10 reps with each leg. Over time, you can increase the number of reps for better results.
5.Bridging: Other than strengthening your knees, this exercise is also great for strengthening your core muscles and lower body. To do this exercise correctly, you'll have to lie down on your back. Keep your arms straight and your knees bent. Then, raise your hips from the floor and keep it in that position for 5-10 seconds. On a daily basis, do 10-15 reps to reap its maximum benefits.
These are the knee strengthening execises you can try at home.