What are the exercises to strengthen the knee joint?

Sometimes, if the knee joint is not strong enough, it is easy to feel weak when walking, or even feel sore, especially for some elderly people. There are certain methods to exercise the strength of the knee joint. Exercising in this way can definitely enhance the strength of the knee joint. So what are the specific exercise methods?

Half squatting at the wall

Stand with your back against a wall and your feet 18-24 inches (45-60cm) in front of you. Slowly bend your knees to less than 90 degrees, keeping your knees below your toes. Hold for a while and then straighten your knees. To exercise the inner thighs, you can hold a ball between your knees.

Single-leg squat

Place the injured leg on the step and slowly bend the knee until the other leg touches the ground. Slowly straighten the knee

Side-lying

Put your feet together, bend your knees 90 degrees, lie on your side and slowly lift the knee of your upper leg upwards until your knees are one palm width apart. Hold for a while, then slowly lower it. Be careful not to move your feet and do not turn your hips over and lie flat.

Hip squat

Stand against the wall with your uninjured leg, pull your hips in and lift them, keep your hips contracted to the limit, slowly bend your injured knee to 45 degrees, hold for a while, and slowly straighten your knee

Leg press

Adjust the pedals so your knees are at a right angle. Place your feet on the pedals. Push your feet to straighten your knees, then slowly bend your legs. Do not fully straighten your knees, keeping your feet on the pedals.

Stretching exercises

Tight thigh, buttocks and calf muscles could be the cause of your knee strain injury

How to stretch: Hold each stretch for 20-30 seconds without moving, unless otherwise instructed.

Stretching frequency: 2-3 sets per day, 6-7 days per week

I hope that the above exercise methods can effectively enhance the strength of the knee joints, especially for middle-aged and elderly people. When they always feel that their legs have no strength, they can perform the above exercises appropriately, which can enhance the strength of the knee joints. In many cases, some effective physical exercises can help restore health.