How to Do Knee Exercises

Knee injuries are common. Before you engage in sports activities or strenuous exercises, it's important to prepare your knee and the muscles that support it. Follow a few simple steps to avoid knee injury.

Instructions

Difficulty: Moderately Challenging

Things You’ll Need:

• Chair
• Stair step

1. Review your knee anatomy. Two muscle groups provide direct support to the knee. The quadriceps muscle is in the front of your thigh. It straightens your knee and moves your kneecap. Your hamstrings are in the back of the thigh. They bend your knee.
2. Identify your calf muscle. It is located in the lower back of your leg. Its anatomy includes two muscles, the Gastrocnemius and the Soleus. The calf provides stability to the knee.
3. Walk for 5 minutes. This will increase circulation to the knee and its surrounding anatomy.
4. Perform range of motion exercises. These move your knee joint to its full capacity. You can perform this exercise while seated. Keep your thigh in contact with the chair as you slowly raise your leg and straighten your knee. Then lower your leg. Repeat the motion 10 times. Switch to the other leg.
5. Strengthen your quadriceps. Sit in a chair. Keep your heels on the floor with your legs fully extended and knees straight. Tense your thigh muscles and hold it for 10 seconds before relaxing.
6. Stretch your hamstrings. While sitting in a chair, straighten your back and extend one leg in front of you. Keep your heel on the floor. Lean forward at the hips. When you feel your hamstring stretch, hold it to the count of 20. Repeat with the other leg.
7. Raise your calves. Stand on a stair step with your heels hanging over the edge. Slowly raise your heels until you are standing on the balls of your feet. Then gradually lower your heels below the height of the stair. Repeat five times.

Tips & Warnings

• Gradually work up to performing several sets of exercises. Allow about 3 minutes of rest between sets.