Physical Therapy Exercises to Strengthen Your Knees
Knee exercises are essential in strengthening the muscles in that area, especially after surgery. They help restore the mobility and flexibility of the knee muscles. But knee exercises aren’t just for injured patients. Even athletes and sports enthusiasts make use of knee exercises to toughen the muscles that support their knees.
Here are some knee exercises that you can try out for yourself. Please note, however, that if you are suffering from a serious knee injury or any injury for that matter, you might want to consult your doctor before engaging in any physical exercise.
Thigh Tensing: While sitting on a chair, flatten the soles of your feet and bend your legs at 90 degrees. Try tensing your right thigh. Feel it tighten. Hold that position for five seconds then release. Repeat it on the left thigh. Do ten repetitions for each thigh.
Squats: Do this only when your knees have gained enough strength. Stand with your toes and knees pointed forward. Lower yourself by bending your knees. Do ten repetitions. If you feel any discomfort, stop.
Knee Circles: Stand with your knees slightly bent. Place your palms on both knees and do a circular motion with your knees. Don’t lift your feet as you do the circular movements.
Once your knees are strong enough, perhaps you can progress to long walks. Thereafter, you can try brisk walking. Afterward, you can progress to jogging and running, swimming and cycling. With these exercises, you can definitely speed up your recovery from knee injuries while strengthening your knees at the same time.