Knee problem is the most familiar orthopedics problem. The basic way of protecting the knees is by strengthening the muscles that support the knee. Weak muscles cannot hold the knee joint or absorb the shock properly. There are specific stretching and strengthening exercises that cure the knee problems to a great extent. Some common forms of knee rehab exercises include:Stretching exercise: This exercise is important but it is often neglected before performing the workouts. A few and simple leg stretches can help you to start the rehabilitation exercises of the knee in a proper way. Tight leg muscles are a common cause of sitting at one place for too long. As the knees remain bent in a certain position, the muscles that are responsible for the flexing and contradiction of the knee joint becomes stiff and used to such shortened position. However daily performance of leg stretches and knee stretches prevent any injury to the knee by making the muscles strong that surrounds the knee.
Strengthening exercise: This exercise help in strengthening the quadriceps contradiction, leg lifts, knee dips, hamstrings contradiction, curls and so on.
Quadriceps strengthening contradiction can be done by sitting on a chair with extended legs. The heels of the leg should touch the floor and the knees should be straight. Then the thigh muscles have to be made tighter in this position and this state has to be retained until the counting of 15. Then the thigh muscles have to be loosened and this state has to be retained until the counting of five. Ten repetitions need to be performed to complete a single set.
Hamstring strengthening contradiction exercise can be done by sitting on a chair with the heels on the floor. One has to pull back on the heels without moving the heels and the tension can be felt on the hamstrings. This state has to be retained till the counting of 15 and then loosen the tension for a counting of 5. These repetitions need to be performed at least ten times.
Another way of developing strength of the hamstrings is by walking backwards, thereby distributing the weight of the body more evenly and thereby causing less stress on the knees.
These simple yet effective exercises can help the knee to work properly by proper flexing and contradiction of the muscles which are the key factors of a strong knee.