If you need to get your knees stronger there are a few knee strength exercises that are really simple to do and will make a big improvement to your fitness.
If you suffer from a condition called chrondromalacia patella this first exercise will be really useful. This is a condition caused by the softening and degeneration of the cartilage underneath the knee cap 'patella'. It usually occurs when the muscles and bones of the knee are out of alignment.
A really simple exercise that will help is as follows:- Sit comfortably on a chair, try not to tense up, you need to relax, have your thigh parallel with the ground, leg bent and 90 degrees, feet on the ground, tense the thigh, then hold this position for five seconds and release the hold, do the same with the other leg. Complete ten reps on each leg.
Be sure to breathe normally during the exercise.
The second exercise is a little more tricky but it does help build up the strength in your knee.
Sit in a chair again, then cross your bent legs at the ankle. Push both legs forward with the back leg then push them back again using the front leg. (At first this can seem a little tricky but it is really easy once you get used to it!).
Rearrange the position of your legs by changing the direction you have then crossed at the ankle. If the right leg was in front, move it to the back. Repeat this exercise 10 times for each cross-over position.
How To Get Those Calves Working
Would you like to move onto to something a little more challenging?
For this next exercise avoid standing on a concrete or metal floor. If your balance is not to good you may be better to do the following exercise on a mat or carpet.
Stand upright, heels together, toes a little apart. Make sure to keep your balance.
Lift the heels, balancing on the balls of your feet. Imagine a string attached to the centre of your head pulling you up. Hold for 5 seconds, then lower slowly. Repeat 10 times. Over time, as you build strength and balance, increase the length of time you're on the balls of the feet.
Vary the action by bending slightly at the knee while you still have the heels raised. This will bring the thighs (quadriceps or 'quads' and hamstrings) as well as the buttocks into play. Straighten up, then lower the heels. Repeat 10 times.
Doing these knee strengthening exercises daily or at least a couple of times a week will really improve the strength of your knee. And if you are interested in fitness you will know how important it is to have healthy, strong knees.
Article Source: http://www.alltopinfo.com
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