Knee Exercises For Osteoarthritis And Strength

Exercise can improve the strength of your knee and prevent you from developing osteoarthritis. 

When we talk about exercises, we usually talk about cardiovascular exercises, weight lifting exercises, biceps exercises, and leg exercises. These exercises are great for your health, but there are other exercises to consider for orthopedic problems. The majority of people suffer from knee pain and knee injuries in old age. They also have diseases like rheumatism, osteoporosis, etc. which can be very high. Knee strengthening exercises are really important because they increase the strength of your knees and improve your bones to reduce the chances of fatigue. Here are some knee exercises that you should try.

Exercise to Prevent Osteoporosis

1. Raise the Legs

Leg raises are a simple but potentially challenging exercise for your body as it involves the quadriceps and abdominal muscles. 

Lie on the floor with your back flat. Use a yoga mat or folded blanket for comfort.

Do not keep your left leg straight and bend your right leg close to the body.

Pull your abdominal muscles inward and imagine them bending toward the floor. Now keep your back close to the floor

Put your hands under your waist and make sure there is no gap between your waist and the floor.

Now raise your left leg without bending the knee and put your toes toward the ceiling.

Lift your leg up for 5 seconds and then slowly lower it.

Repeat the same with the other guy. Do this 10 times with each leg.

2. Standing Hamstring Curls

Standing Hamstring Curls puts direct pressure on the knees. This includes the back of the thigh and gluteal muscles. By doing this exercise, you can ease the movement of your knees and it can help you walk and function well in the long run. 

First, stand straight with your knees only two inches apart. Hold the chair steady and counter loop with another object for balance.

Now bend one knee behind the body and lift the heel off the floor.

Keep raising the knee until you feel your thighs connected to each other.

Once you reach an angle just over 90 degrees. Keep the knee in this position without any support or bending

Now lower your leg slowly and repeat the exercise with your other leg.

Switch sides and repeat.

3. Exercise Step

The ascent is also a very popular exercise that people usually do to keep their knees strong. Going up and down stairs can be helpful, but sometimes that's not possible. So you exercise better, you

Use a sturdy tool or large exercise platform, no longer than 6 inches.

Step on the stool with the right foot and let the left foot follow the back.

Put body weight on the right foot and hold for 5 seconds

Now slowly lower the left foot and follow the same with the right foot.

Switch your legs and repeat this exercise for 3 sets.

4. Wall Squat

Everyone knows the common squat, but the most beneficial is the wall squat, which can help your knees increase their strength. It can also protect you from arthritis and knee pain later in life. 

Now keep both feet away from the wall about 24 inches, keeping the back and the rest of the body leaning toward the wall.

Keep your feet hip-width apart

Move the back down against the wall and slowly until the body is in a nearly natural sitting position.

Hold back for 5 seconds and then slide backwards.

Repeat this exercise about 10 times in sets of 2.