- : Always consult a physician before attempting any exercise plan.
- Step 1: Strengthen quadriceps Do quadriceps exercises. Strong quads make for strong knees. Sit in a chair, back straight, and place a rolled towel under your knees.
- Step 2: Lift leg to horizontal position Slowly lift one leg until it is horizontal to the ground, hold it for three seconds, and then slowly return the leg to the beginning position. Repeat with your opposite leg, working up to three sets of 12 to 15 repetitions.
- TIP: Joint supplements like glucosamine can help keep your joints supple.
- Step 3: Perform quad leg lifts Perform quad leg lifts by lying flat on your back on the floor. Bend one knee to a 90-degree angle.
- Step 4: Lift straight leg Lift the straight leg slowly until it is parallel with the bent knee, hold it for three seconds, then slowly return it to the floor. Perform this 10 times, and then repeat with your opposite leg, working up to 10 repetitions.
- TIP: Do not exercise the same muscle groups two days in a row.
- Step 5: Perform quad squats Perform 12 to 15 quad squats by slowly squatting, keeping your knees at a wider than 90 degree angle. Hold the position for one second, and then slowly return to a standing position.
- Step 6: Strengthen hamstrings Do hamstring exercises, which will help strengthen your knees. While on your stomach, place your left foot on your right heel.
- Step 7: Lift right heel Slowly lift your right heel up while resisting with your left foot. Hold the position for 10 seconds and return to the beginning position. Complete 10 repetitions; then repeat with your other leg.
- FACT: Female athletes are up to eight times more likely to suffer knee injuries than male athletes, possibly due to the different ways in which they react to fatigue.
You Will Need
- Strength exercises
- Joint supplements (optional)