Strong knees support your body, reduce pain, and improve mobility. Consistent strengthening exercises can prevent further damage.
Before any exercise, warm up! Gentle stretches or walking for 5–10 minutes prepares your knees and prevents injury.
Lie down, straighten one leg, and lift it slowly. Strengthens thigh muscles without stressing your knees.
Lean against a wall, slide down into a sitting position, hold for 10–20 seconds. Builds quads and knee stability.
Use a low step or bench. Step up and down slowly, alternating legs. Great for strength and balance.
Sit on a chair, straighten one leg, hold for a few seconds, and lower. Works on knee flexibility and strength.
Lie on your back, bend knees, lift hips up. Strengthens surrounding muscles for better knee support.
Stretch your hamstrings, calves, and quads after exercising. It reduces stiffness and promotes recovery.
Strong knees take time. Stick to these exercises regularly and enjoy pain-free, flexible knees!