Knee pain is a common complaint, but it isn't inevitable. The knee joint relies heavily on the surrounding muscles for stability and shock absorption. Weak muscles mean the joint takes more of the load, leading to pain and wear.
This simple daily program focuses on strengthening the quadriceps (front of thigh) and hamstrings (back of thigh) without putting excessive stress on the joint.
1. Straight Leg Raises
Target: Quadriceps
- Lie on your back with one leg bent and the other straight.
- Tighten the thigh muscle of the straight leg and slowly lift it about 12 inches off the floor.
- Hold for 3-5 seconds, then slowly lower.
- Repeat 10-15 times for each leg.
2. Hamstring Curls
Target: Hamstrings
- Stand behind a sturdy chair and hold onto it for balance.
- Slowly bend one knee, bringing your heel up toward your buttocks as far as comfortable.
- Keep your thighs parallel. Hold for a moment, then slowly lower.
- Repeat 10-15 times for each leg.
3. Wall Sits
Target: Entire lower body stability
- Stand with your back against a wall, feet shoulder-width apart.
- Slide your back down the wall until your knees are slightly bent (don't go too deep if you have pain).
- Hold this position for 10-30 seconds.
- Slide back up to standing. Repeat 3 times.
4. Calf Raises
Target: Calves (supports knee stability)
- Stand holding a chair for balance.
- Rise up onto your toes, lifting your heels off the ground.
- Lower slowly back down.
- Repeat 10-15 times.
Note: Always consult with a physician before starting a new exercise program, especially if you are currently experiencing joint pain.