Our knees allow our legs to achieve a range of mobility while staying stable even when performing various motions. However, they also rely on the hip and ankle joints, requiring them to be strong and stable to function correctly. Analyzing a leg’s muscle chains will reveal a complex network of muscles that cross each other at these joints and the knees, so if any of these are weak, they will also affect a knee’s function.
If you’ve sought knee physiotherapy in Calgary to strengthen your joint, then you’re well aware of the importance of incorporating exercises that encourage stability in your hip and ankle muscles. These will take away some of the stress on your knees when performing regular activities like climbing stairs, walking, running, and jogging. To keep your knees healthy and strong, here are five physical therapy knee exercises to try:
Bridge
To perform a bridge, lie down on your back and bend your knees. Keep your feet hip-width apart, then squeeze your glutes and bring your hips up as high as you can. If you feel strong enough, lift your toes and focus your weight on your heels, which will work your hamstrings and glutes out. Gently lower your hips to the floor, then lift it right back up. Do two sets of 10 reps.
Straight Leg Raise
Another easy exercise to try is the straight leg raise. Lie on your back and bend one knee, keeping your foot flat on the floor. Let your other leg lie straighten. Then, tighten the knee on the straight leg and lift it to match the height of your bent knee. This exercise will work out your hip flexors and quads. Focus on keeping your pelvis still by engaging your core. Do two sets of 10 reps to enjoy its benefits.
Step-Ups
Take a sturdy box shorter than your knees, then begin the exercise with both feet on it. With your pelvis straight and level, put one foot back, tapping the floor with your toe, then step back onto the box, straightening your leg completely. Do 15 to 20 step-ups and alternate legs accordingly, which will vastly improve your stability.
Ball or Wall Squats
Get a stability ball and place it between your lower back and a wall. Take a few steps forward, ensuring you maintain a hip-width distance between your feet. Bend at your hips and knees to make your thighs nearly parallel with the floor. Maintain a straight back with your knees over your ankles. Tighten your glutes to straighten back to your initial position.
However, if you do not have a stability ball, use a wall instead. Lean against the wall and take a few steps forward until you have a two-foot distance between your feet and the wall. Slide down the wall until your thighs are parallel to the floor. Press your entire back and hips against the wall for 5 to 10 seconds before using your glutes to slide back up. Do two sets of 10 reps for either of these exercises.
Lateral Walks
Lastly, for this exercise, use a resistance band or theraband around your ankles. Lower yourself into a slight squat and concentrate your weight on your heels, ensuring your knees stay right on top of your ankles. Then, take a step to the side while keeping constant tension in the band. Step to the right ten times, then switch to the left. Do two sets.
Conclusion
Keeping your knees strong, mobile, and stable is essential for your daily activities. Whether you’re recovering from an injury or you’d like to improve your knee health, these five exercises will do an excellent job of strengthening your legs and reinforcing your knees.
Centre Street Physiotherapy is a physiotherapy and wellness clinic in Calgary offering the best biomechanical assessment, manual therapy, rehabilitation, and complimentary general healthcare. With our multidisciplinary approach, we also provide therapeutic massage, nutrition consultation, and acupuncture to treat a wide range of issues. Contact us today to schedule an appointment!
