er minor or major, is a terrible problem that interferes with our enjoyment of many aspects of our lives. If you are suffering from chronic achy knees, then exercise may be the best medicine for your endless pain. According to Willibald Nagler, MD, Chairman of rehabilitation medicine at the New York Hospital–Cornell Medical Center in New York City, strengthening the muscles around the joint protects you from injury by decreasing stress on the knees. The basic knee strengthening exercises will get you back on the path of being pain-free, which help you perform the more challenging exercises.
Are you seeking for the fastest and cheapest way to address these soft-tissue problems? Here it is. Massaging achy area around knees can be done in a flash with a foam roller. This magic piece of equipment will give you a professional massage therapy, which rolls away all your muscle tightness or trigger points.
Foam rolling is an easy and affordable way to improve tissue quality, but results will not appear immediately, you may have to work on your fascia daily for a week or two before you notice the improvement. So invest a high-quality foam roller for everyday exercise is a first necessary step. Yes4All Accupoint Roller is one of the most reliable and effective rollers on the market. This Foam Roller is made of durable, high-quality EVA foam – strong enough to support your body weight without breaking even with repeated use. Designed with bumps mimicking a therapist’s fingers – soft and flexible to apply the right amount of pressure and roll away all the tightness and tension of your muscles.
START: Place a foam roller under your right knee with your leg straight. Cross your left leg over your right ankle. Put your hands on the floor for support.
FINISH: Roll your body forward until the roller reaches your glutes. Roll back to the starting position.
ILIOTIBIAL- BAND ROLL
START: Lie on your left side and place your left hip on a foam roller, your hands on the floor. Cross your right leg over your left, and place your right foot flat on the floor.
FINISH: Roll your body forward until the roller reaches your knee. Then roll back and forth for 30 seconds. Repeat on the other side.
QUADRICEPS – AND – HIP- FLEXORS ROLL
START: Lie face down on the floor with a foam roller above your right knee. Cross your left leg over your right ankle. Your elbows on the floor for support.
FINISH: Roll your body backward until the roller reaches the top of your right thigh. Then roll back and forth for 30 seconds. Repeat with the roller under your left thigh.
2. Step up exercise with Aerobic Stepper Platform
To make this knee workout even more effective, adding step-up exercise into your existing workout routine. The purpose of this basic cardio workout is to strengthen the quadriceps, thus improve balance and knee stability.
Yes4All Aerobic Stepper should be in your consideration list because of its lightweight and portable feature. A non-slip and shock-absorbing surface makes it safe and comfortable to practice on. This aerobic stepper is a great way to create an enjoyable exercise routine in the comfort of your own home. It provides a low-impact, high intensity cardio workout for your core, glutes, hamstrings, chest, shoulder and back. It’s also perfect for total body conditioning and stretching. You can adjust the height of the risers to either 4”, 6” or 8” to fit your fitness levels. It’s a simple addition to having in your home gym that brings endless benefits.
START: Using an aerobic step bench or a staircase, step up onto the step with your right foot.
FINISH: Tap your left foot on the top of the step, and then lower. As you step up, your knee should be directly over your ankle. Repeat with your left foot.
3. Glute Bridge
Spending all day sitting behind a desk is a sure-fire shortcut to weak glutes, lower back and knee problems. To combat this, nothing can be more effective than glute bridge movement. The bridge is also great for improving hip mobility, strengthening your lower back, as well as reduce knee pain. If you do it correctly, you should feel the burn in your glutes and hamstrings.
START: Lie on your back with your feet on the floor and the knees forming a 90-degree angle. Your palms place face down on the mat, relax your shoulders.
FINISH: Now press yourself up into the bridge position by contracting your glute hard. There should be a straight line from your upper body to your knees. Do 2 sets of 10 repetitions.
NOTE: To increase the difficulty, perform the one-legged glute bridge by having one foot in the air. Concentrate on maintaining good form at the upper position.
The lunge is an ideal exercise for thigh, hip and knee strength. The peak glute contraction may not be as high as in the exercises that directly target the glutes, but the glutes will still get a good workout if you squeeze them hard. This exercise can also easily and safely loaded by holding dumbbells in your hands. You can do forward walking lunges and if space is limited you just do reverse lunges by stepping back and then forward again.
START: Stand with your torso upright holding two dumbbells in your hands by your sides. This will be your starting position.
FINISH: Step forward with your right leg around 2 feet or so from the foot being left stationary behind and lower your upper body down, while keeping the torso upright and maintaining balance. Inhale as you go down.
NOTE: Do not allow your knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint. Using mainly the heel of your foot, push up and go back to the starting position as you exhale.