One of the most intricate and important joints in the human body is the knee. It supports the weight of each step we take in addition to being necessary for mobility. Its health may deteriorate as it ages and moves less. In this situation, it’s important to keep your knee healthy and strong by doing some exercises. You can perform these five at-home knee-strengthening exercises.
Squats on the wall
Place your feet shoulder-width apart and stand one foot from the wall. Bend your knees and slide your back down the wall. Reposition yourself slowly so that your knees do not extend past your toes. Make sure to concentrate on tensing the muscle above the knee while performing the exercise.
Clamshells
Clamshell exercises greatly enhance knee flexibility. Begin by bending your legs to a 90-degree angle while lying on your side on the ground. Open your knees like a clamshell and then close them while keeping your feet together. The Journal of Population Therapeutics and Clinical Pharmacology published a study in 2024 that found that clamshell exercise significantly improved knee flexion.
Lunges
With your left leg back and your right leg forward, assume a split stance. Lower yourself into a lunge position and slowly bend your knees until your right leg is at a right angle. Now get back up, move your legs, and repeat the exercise. For each leg, the NHS suggests performing three sets of five repetitions.
Stretching the hamstrings
Start with bending your right leg and straightening your left while perched on the edge of a chair. Stretch your hamstrings and tense your knee while you place the heel of the leg on the floor and bend your chest toward the leg. The NHS advises trying three sets of 15 seconds for each leg.
Heel slides
Heel slides are aimed at increasing the range of motion and flexibility of the knees. Start by lying on your back with your feet flat on the ground and your knees bent. Once the leg is straight, move one heel along the floor and then return it to its starting position. According to a 2020 study that was published in Knee Surgery, Sports Traumatology, Arthroscopy, patients who had complete knee replacements benefited from active heel slide exercises for functional rehabilitation.
Disclaimer:
The information contained in this article is for educational and informational purposes only and is not intended as a health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge before you choose to consume any product or perform any exercise.
