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Knee strength and mobility are important for everyday activities such as walking, climbing stairs, standing, and exercising. Weak muscles around the knee can make movement more difficult and may contribute to discomfort or instability.
Regular, appropriate exercise can help improve muscle strength, flexibility, and overall movement.
1. Straight Leg Raise
Lie on your back with one leg bent and the other leg straight. Tighten the muscles of the straight leg and slowly raise it a few inches off the floor. Hold briefly and lower it slowly.
This exercise helps strengthen the muscles at the front of the thigh.
2. Knee Extensions
Sit comfortably on a chair with your feet on the floor. Slowly straighten one knee until your leg is extended, then gently lower it back down.
This simple exercise can help improve quadriceps strength and knee control.
3. Hamstring Stretch
Sit or lie comfortably and gently straighten your leg until you feel a mild stretch at the back of your thigh. Hold the stretch without bouncing.
Flexible hamstrings can support better lower-limb movement.
4. Heel Raises
Stand behind a sturdy chair and hold it for support. Slowly raise your heels so that you are standing on your toes, then lower them back down.
Heel raises help strengthen the calf muscles and support lower-limb stability.
5. Sit-to-Stand
Sit on a sturdy chair with your feet comfortably positioned on the floor. Slowly stand up and then sit back down in a controlled manner.
This functional exercise helps strengthen the muscles needed for everyday activities.
Important Safety Tips
Exercise should feel controlled and comfortable. Avoid forcing a movement or continuing an exercise that causes significant pain.
The right exercises and repetitions can vary depending on your age, fitness level, injury, and medical condition.
When Should You Consult a Physiotherapist?
If you have persistent knee pain, swelling, difficulty walking, or trouble performing everyday activities, a physiotherapist can assess your condition and recommend an appropriate exercise programme.
Always seek professional advice before starting exercises if you have a recent injury, significant pain, or a diagnosed knee condition.
Keep Your Knees Strong and Moving
Consistent, appropriate exercise can help support knee strength, mobility, and confidence during everyday movement. A personalised physiotherapy programme can help you work toward your individual movement goals safely.
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