4 Simple Steps to Strengthen Your Knees

Performing exercises especially strength training always helps to strengthen your knees. Here are some exercises which can support your knees and become stronger.

1. Walking with the support of a Stick or Pole:

Walking is a great form of cardio exercise which can reduce knee pain by building your muscles so that they can reduce the pressure on your joints. To avoid pain during walking, you can take support of any pole or a stick. Try to do this exercise for about 45 minutes 4 times every week.

2. Foam Rolling

Put a roller around the base of your ankles and position yourself like you’re going to do a push up. Turn your toe inwards, towards your body’s mid-line to expose your shin muscles. Firmly press your shins down on the foam roller and raise it gradually to your knee. Do this for 1 minute for each leg.

3. Stairs and Stretch

Knee problems don’t allow heavy exercises like running. However, people can use stair-climbers which will be easy for your joints. The vertical movements also strengthen their gluteal and quad muscles. Do this exercise for 30 minutes, 2 or 3 times every week.

4. Wall Quad Stretch

This exercise works on most muscles in the lower extremities. All you need is to find a large vertical surface, like a wall. Stand with your back facing the wall, then lower yourself to a lunge position. Extend your leg until your toes touch the wall. Stand farther away from the wall to give yourself more of a workout.

Initially, exercising to overcome the knee pain can make it difficult to perform certain exercises. But try not to give up with it. If required you can perform these exercises in addition to getting help from a health professional.