Basic knee exercises for strengthening and mobility

Who should do basic knee exercises?

People with a sedentary lifestyle

Athletes who need to prevent repeated knee joint injury

Elderly people

Knee exercises recommended by orthopaedics

1. Knee flexion and extension exercise

Lie down flat. Bend and straighten your knees, one leg at a time. Repeat it for 10 times.

2. Ankle-toe movement exercises

Point your ankle forward and backward. Repeat 10 times for each leg.

3. Straight leg raise exercise

Raise your leg to a 45° angle and hold it for 10 seconds. Repeat this process for each leg 10 times. This exercise strengthens the quadriceps muscle that helps to walk, jump, and also in sports activities.

4. Static quadriceps exercise

Roll a towel and place it below your knees. Then press the towel with your knees for 10 seconds. Your heel should not touch the floor.

5. Heel press exercise

Place the towel below the ankle and press it with your heel. Hold the position for 10 seconds and repeat it 10 times.

6. High sitting ankle toe exercise

Move your ankle forward and backward while you sit on a chair. Do this 10 times.

Basic Knee Exercises for Strengthening & Mobility

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