Flexibility and strength go hand in hand: a fluid muscle is a happy muscle. Knee workouts and stretches that increase both strength and flexibility are the most beneficial. Knee strengthening exercises help to improve the muscles surrounding the knee, but they can also produce tightness if not stretched appropriately. A tight muscle constricts the knee joint, making it more vulnerable to damage. Stretching after knee strengthening exercise relieves muscular pain and keeps muscles long and supple.
Check out these 3 excellent exercises for strengthening your knees so you can go about your daily activities with less discomfort, popping, and pausing.
Exercise 1: Knee Extension
Place a thin pad beneath your knee so that it is slightly higher than the hip and sit on a table or desk with your legs dangling freely. Gently extend the knee with the foot flexed until the leg is fully extended; hold for 3-5 seconds, then slowly descend under control. Repeat with the opposite leg after 10 repetitions. You can do as many as three sets as needed.
Exercise 2: Knee Flexion (standing)
Place your feet on a 2-inch board or a little step. Maintaining a straight line between your leg and your upper body, bend your knee to a 90-degree angle and progressively dropdown. Throughout the exercise, keep your foot flexed. You may keep your thigh placed on a table to maintain it aligned with your trunk.
Repeat with the opposite leg for a total of 10 repetitions. You can do as many as three sets as needed.
Exercise 3: Wall Squats
Place your head, back, and hips against a wall and your feet should be roughly hip-width apart. Bend your knees slowly and slide down the wall until you reach a sitting posture. Hold the posture for five to ten seconds before gently rising. Repeat 5-10 times more if necessary.
Keep your core muscles engaged and do not let your pelvis sink lower than your knees. Avoid pushing your knees forward and over your toes.