If you suffer from knee joint disease, you may be concerned that exercise can lead to knee joint injury and pain. However, the real situation is that you can exercise to strengthen the muscles and soft tissues around the knee joint. Increasing the strength of the knee joint and maintaining the flexibility of the knee joint is the best way to prevent knee joint injuries. As long as the method is followed properly, it will increase the health of your joints. This article will provide you with tips for knee joint exercises. Now, let’s start maintaining the health of the knee joints!

Heating

Warming up before exercising can help you avoid injury. You can ride a stationary bike for 5 minutes and then you can walk for 2 minutes. You can do this while doing upper extremity activities, or you can also push off the wall for 15-20 reps.

straight leg raises

If the condition of the knee joint is not very good, you can start with simple movements. These straight leg raises can exercise the quadriceps muscle, while putting almost no pressure on the knee joint. Lying on a yoga mat, bend one leg and step on the ground. The other leg should be straight and raised to match the height of the other leg. Hold this position for 3 seconds. Do 3 sets per day, with 10-15 reps on each set.

Bend the lower leg

This activity can exercise the muscle group at the back of the thigh. Stand facing the back of a chair and hold onto the back of the chair. Raise one foot back until the knee is bent at a 90-degree angle. Hold this position for 3 seconds. Do 3 sets per day, with 15 reps per set. If this slow-paced activity is too relaxed, you can add a heavy object to your ankle, such as a bottle of mineral water, and then gradually increase the weight.

straight leg dorsiflexion

Lie on your stomach and squeeze your gluteal muscles and back muscles of your thighs and calves. Raise one leg and hold for 3-5 seconds, lower it and repeat. Do 10-15 reps, then switch legs. While doing this exercise, you can also add weight to your ankle. This activity will not cause lower back pain, but if lower back pain occurs, stop doing this exercise immediately.

sits on the wall

This is an advanced exercise. Stand against the wall with your feet shoulder-width apart. Slowly bend your knees, keeping your back and hips close to the wall. Hold this position for 10-15 seconds. Don’t squat too deep, or you will hurt your knee joints. You can gradually extend the amount of time for each exercise.

Tiptoe

Stand while holding onto the back of a chair or the handrail of a stairway, slowly try to rise to your toes. After reaching the maximum level, hold this position for 3 seconds and then slowly lower yourself back down. Do this for 3 sets per day and for 10-15 reps each set. If it becomes easy, you can lift one foot and do the exercise with one foot.

hip abduction

Lying on one side, bend your lower leg, then straighten your upper leg. Raise your top leg out at a 45-degree angle. Hold this position for 3-5 seconds and then slowly lower it down. Do 3 sets and 15 reps for each set, then switch legs. This activity can increase the lateral stability of the knee.