Healthy living
Body matters
Ease those knees
These exercises will strengthen your knees making them less susceptible to damage and encourage recovery from injuries
Knee extension: In this exercise you strengthen your quadriceps by straightening your leg against resistance. This uses a good range of knee motion, although you should stop before your leg reaches its full extension. Adjust the weight used to suit your strength and fitness levels – if your muscles are weak or injured, perform the exercise without an extra weight. If you have access to weights machines, a leg extension machine is a good way to perform the exercise in a safe, controlled manner.
1. Sit on a chair with your body straight and your back pressed against the back rest. Hold on to the sides of the chair seat for stability.
2. Inhale as you slowly straighten one leg until it is almost parallel to the floor. Do not lock your knees or completely straighten your leg. Hold the position for a second.
3. Slowly lower your leg back down and repeat on the other side. Perform three sets of 10 reps.
Hamstring curl: It is important to maintain a balance between opposing muscle groups. If the muscles that straighten your leg (your quadriceps) are stronger than the muscles that bend your legs (your hamstrings), you risk straining your hamstrings. Strong hamstrings also help prevent your tibia (calf bone) sliding too far forward during knocks and falls. Use ankle weights to perform the following exercises:
1. Lie face down on a mat with your legs straight, but not locked
2. Inhale as you slowly bend one leg at the knee, lifting your lower leg off the mat. Continue to bend your knee until your lower leg points upwards at 90 degrees to the floor and hold your leg there for a second.
3. Slowly lower your leg back onto the mat. Perform three sets of 10 reps.
Straight leg raise: This exercise works all of the four quadriceps muscles around your knee. You keep your leg straight throughout the exercise, so that your quads contract isometrically (without movement) – isometric muscle contractions help to stabilise your joints. Because your leg is straight as you lift, you can perform this exercise with a bandaged or immobilised knee.
1. Lie on your back on a mat. Bend one knee and place your foot flat on the floor to stabilise your pelvis. Keep your other leg straight, without locking your knees.
2. Inhale as you slowly raise your leg about 25cm (10in) off the mat and hold your leg there for a count of three.
3. Slowly lower your leg back onto the mat. Perform three sets of 10 reps.
* Taken from: Reader's Digest 'Healthy bones, muscles & joints' (£26.99, hardback). The book is a lifelong guide to staying active and supple, with preventive as well as problem-solving advice, including tips on diet, exercise and using complementary medicine.
Information on this site is for interest only and is not a substitute for professional medical advice. You should consult your own doctor about any specific health concerns.
