Knee Strengthening Exercises continued...
|Glutes Strengthening Backward leg swing:
Hold onto back of chair for support.
*The squat exercise also strengthens the glutes.
|Calf Raise (strengthens Calves and Ankles):
Stand with feet shoulder-width apart. Do not lock knees.
This exercise can also be done with the balls of the feet on the edge of a stair (or other low platform) and the heels hanging over the edge
Strengthening the ankles and calves may help with overpronation.
(Helps in knee stability)
One Leg Stand:
Hold onto back of chair or counter top for support. Stand on one leg for one minute. Switch sides.
As your balance improves, use one hand only for support. Next use one finger only for support, then progress to letting go, but keeping your hands within a couple of inches above chair in case you lose your balance. Do not lean your trunk to one side.
To increase difficulty, shift weight onto the ball of the foot.
Note: If you are experiencing knee pain or have a knee injury or condition, ask your doctor or physical therapist what exercises are appropriate (safest and most effective) for you to do.
How Often to do Stretching Exercises
In general, stretching exercises may be done daily but every second day or 3 times per week is enough. Stretching exercises are often prescribed twice per day or more by physical therapists for the treatment of knee pain, the specific exercises recommended depend on the cause of the pain.
How Long to Hold a Stretch
For stretching exercises, the stretch should generally be held for a total of about 60 to 90 seconds. Holding a stretch for 30 seconds only requires 2 or 3 repetitions. Some people prefer to do more repetitions of 5 or 10-second stretches or just one 60-second stretch.
WARM UP before stretching with 5-10 minutes of low-impact aerobics (e.g. walking, stationary bike). Warmed up muscles are more responsive to stretches and less likely to tear.
Stretches should be performed without any bouncing and in a slow & controlled fashion
|Calf Muscles Stretch:
To stretch left calf muscle, step back with left leg, forward with right.
|Quad Muscle Stretch:
Stand. Bend right knee, grab front of right ankle and bring heel to buttocks with hand. Keep knees together. Do not arch back. Do not let leg go to side. Point knee toward floor. Tighten buttocks and tuck tailbone under to increase stretch.
knee exercises continued...