A knee injury can make it harder to perform daily activities, like exercising and walking.
And while it’s not the only injury, it can be an especially challenging one to get used to.
But that’s why fitness enthusiasts around the world have come up with some exercises that can help you get back on track.
Here are 10 of the best.
Fitness exercise that can keep you feeling strong, healthy and active.
Knee Exercise 1.
Squat This is a good exercise to get you started, and can help your knee joints stretch and loosen up as you do it.
Squat on the floor, with your legs spread out, as wide as you can comfortably get your arms around your torso.
Then lean your hips back against a wall, keeping your knees bent.
Do a pushup and a pullup, holding your arms at shoulder width, and keep your legs straight.
Squeeze your toes and keep them flat on the ground.
Repeat for five sets.
Knee exercise 2.
Deadlift The deadlift is an exercise that’s ideal for strengthening your knee, and for preventing injuries.
If you’ve had a knee injury or your knees have gotten stiff, this exercise will help you build strength.
Stand with your knees slightly bent.
With your feet shoulder width apart, push your hips up toward the ceiling.
Hold for five reps, then lower your hips and return to the starting position.
Cable This exercise will strengthen your glutes and hamstrings, and will also strengthen your core.
Begin by standing with your feet slightly bent, with a barbell resting in your hands.
Bend your knees and pull the barbell up and over your shoulders.
Keep your elbows slightly bent and your head down.
Hold this position for five to ten seconds, then repeat for five seconds each time you complete the set.
Dumbbell Pushup Exercise The Dumbbell Pushups are an exercise for strengthening and strengthening the glutes, hamstrings and calves.
With a dumbbell on your shoulders, bend forward and push your dumbbell up toward your chest, keeping the dumbbell above your belly button.
Keep the dumbel resting in the middle of your body, and do 10 pushups.
Keep this position with the dumbell at a 90 degree angle.
After each set, repeat for 20 to 30 seconds.
Hamstring Exercise Hamstrings are muscles that help your knees bend and bend in your legs, but can also be hurt if you don’t practice proper strengthening.
With the dumbleg on your chest and legs, push down with your hip and knee.
Then, with the legs crossed, lower your legs and back down toward the floor.
Keep it easy and straight.
The dumbbell is your friend, because it’ll give you the ability to keep your balance when you need to.
Once you’re ready, repeat the exercise for three sets.
Leg Curl Exercise This hip mobility exercise will also help your legs.
Begin with a dumblbell in your hand, and place the dumbl in your starting position with your heels on the bench, your toes pointed straight up, and your knees pulled slightly forward.
Then slowly lower the dumbs weight down to the floor with your arms stretched out and hands on the bar.
Keep a straight back and continue for five repetitions.
Stretching This stretching exercise will make your knees stretch and strengthen.
Squats up to five times per leg.
Then hold for five minutes and do a leg curl for five more sets.
Repeat the stretch for 30 to 40 seconds.
Plyometric Band Exercise For strengthening the muscles of the glute and hamstring, the plyometric band exercise can help strengthen your hip, knee and hamstring muscles.
Sit on a flat bench with your hands over your head and your feet about shoulder width.
Slowly lower your body until your feet are fully under you, then slowly roll over the bench with a ball of foam between your feet and your palms.
Slowly roll your hips down until you reach the floor and repeat the motion for five full sets.
Exercise 3: Stretching Band Exercise 1: Knees Lie on your back with your elbows bent at 90 degrees.
Bend the knees so that your torso is horizontal and your elbows are bent.
Hold at the hips, and bend the elbows until the ball of the foam touches the floor beneath your feet.
Repeat on each side.
Lie flat on your side, and with your lower back and chest slightly elevated, place your arms in front of your head.
Bend and push the hips back toward your body.
Hold with both arms, and repeat for three to five reps. Leg Curls Stretch your hips, knees and hips.
Push your hips to the ground while simultaneously flexing the lower back, chest and shoulders.
Hold the position for 15