Build Strength With 5 Easy Exercises

Knee injury

Whether from sports, exercise, or an accidental twist or strain, most people experience knee pain at some point in their lives. The exercise program below will strengthen your legs and stretch out imbalances to help protect your knees. It is appropriate if you have some soreness but no major knee issues. And best of all, you can complete these five exercises in just 10 minutes.

Click here to listen to exercise physiologist George Cattell talk about how to prevent back pain, knee pain and improve balance in these LNP videos. Knee pain is the second video on the page.

Hamstring stretch: Using a towel or heavy exercise band, pull back until you feel a little pull on the back of your leg (It should not be painful.). Hold each stretch for 20 to 30 seconds, repeating twice on each side.

IT band stretch: Use a towel or an exercise band. Wrap it around your foot and gently pull toward the opposite shoulder, until you feel a slight pull in your glut or hip. Hold for 20 to 30 seconds. Repeat twice on each side.

Sit to stand: Use a chair that isn’t going to move. Stand up and sit down 15 times, keeping your knees square. Repeat 2 to 3 times.

Single leg stance: Stand on one leg with your knee slightly bent. Only hold on to something if you have to. Hold for 60 seconds, and repeat twice.

Straight leg raise: With your toe pointed out at a 30- to 45-degree angle, make your quad tight, lift your leg and lower it slowly. Relax your muscle and repeat 15 times on each side. Do two sets of exercises on each side.

author name

George Cattell, MS, PES, COS

George Cattell, MS, PES, COS, is an exercise physiologist with LG Health’s MyHealthyLiving team. Cattell oversees LG Health’s Employee Fitness Center and offers a variety of health and wellness classes for our Community Health and Wellness services.

Education: California University of Pennsylvania, B.S., Athletic Training, M.S., Health Promotion and Injury Prevention. Certifications—National Academy of Sports Medicine Performance Enhancement Specialist; Childhood Obesity Specialist.

Call: 717-544-2301

About LG Health Hub

The LG Health Hub features breaking medical news and straightforward advice to help individuals of all ages make healthy choices and reach their wellness goals. The blog puts articles by trusted Lancaster General Health clinical experts, good 'n healthy recipes, videos, patient stories, and health risk assessments at your fingertips.

 

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