Best Exercises To Improve Knee Strength and Prevent Osteoarthritis

Knee strengthening exercises are beneficial as they increase your knee strength and help in improving your bones.

Women are more likely to get osteoporosis because of thinner bones and a sharply decrease in estrogen in menopause.

Dr. Umesh Shetty, Director, AXIS Multispeciality Hospital Mumbai and Senior Orthopaedic Surgeon

Knee strengthening exercises are beneficial as they increase your knee strength and help in improving your bones. They are the most effective way to make the muscles surrounding the knee strong and flexible, thus keeping the knees healthy and preventing disorders like arthritis and osteoarthritis. Here are the following knee exercises that you must try.

One of the exercises that can be taken up for knee strengthening is single-leg dip. In this exercise, too high-backed chairs are placed on either side of the body. Keep your hand on the back of each chair and lift right leg about 12 inches from the ground. Slowly bend down keeping weight on the other leg. You should maintain this position for 3-5 seconds and then straighten up. Same sequence should be repeated on the other side as well.

We can strengthen hamstrings and gluteal muscles through this exercise known as Hamstring curls on a weight bench. In this exercise, one has to lie face down on the bench while keeping the knees close and holding the handles. Bring the feet under the weight and slowly bend both knees. Lift the weight in a smooth motion until the knees bend at a 90-degree angle. You should maintain this position for 5 seconds and then slowly bring it down. Repeat the same sequence about 15 times.

Quadriceps stretch is another well-known exercise for improving the flexibility of the quadriceps and the range of motion of the knees. In this exercise, one should lie facing downwards and place the right forearm in front for support. Slowly bend your left knee and hold the ankle with your left hand. Raise your knee to maintain a slight stretch. Keep the position for a few seconds and switch to the other side.

These exercises can be quite effectual in improving knee strength as well as preventing the possibility of knee pain due to overuse, arthritis, or other such causes. It can also help avert injury and keep the legs strong.

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