How can I strengthen my knees for normal activity?
-
Jonathan Penney of National Academy of Sports Medicine answered:Walk, walk, walk! Walking is a great form of activity that is light impact, especially on your knees and this form of exercise will help you build strength to keep your knees feeling loose. Another exercise would be to squat:
- Squat – stand in front of a surface, preferably a bench or chair. Have your heels towards that bench. Next, keep your chest tall and shoulders down. Following, bend at your hips and knees and you lower your hips towards the object. Lower until you tap, without sitting, and stand back up while driving your weight through your heels. Start by completing 8-12 repetitions for 2-3 sets.
Walk, walk, walk! Walking is a great form of activity that is light impact, especially on your knees and this form of exercise will help you build strength to keep your knees feeling loose. Another exercise would be to squat: Squat –... More -
Dr. Edward Phillips answered:Here's how to do supine knee extensions to strengthen knees:
Reps: 10
Sets: 1-3
Intensity: Light to moderate
Tempo: 3-1-3
Rest: 30-90 seconds between sets
Starting position: Lie on a mat on your back with both knees bent and feet flat on the floor. Rest your arms at your sides.
Movement: Slowly lift your right foot off the floor and straighten your leg while keeping your knees level. Pause, then slowly lower your foot to the starting position so that both feet are flat on the floor. Finish all reps, then repeat with the left foot. This completes one set.
Tips and techniques:
- As you lift your foot, straighten your leg as much as possible without locking the knee.
- Maintain neutral posture with your shoulders down and back.
- Exhale as you lift.
Too easy? Add a 1- to 3-pound ankle weight.Here's how to do supine knee extensions to strengthen knees: Reps: 10 Sets: 1-3 Intensity: Light to moderate Tempo: 3-1-3 Rest: 30-90 seconds between sets Starting position: Lie on a mat on your back with both knees bent and feet flat on the... More
