How to Strengthen Knees

As people age their joints become worn down and weaken. The knee joints are especially susceptible, given all the pounding they have taken over the years. To enjoy an active and productive lifestyle for years and decades to come, the strengthening of the knees is paramount.

Instructions

Leg raises

• 1

  Complete seated knee exercises. Sit on a chair or any sturdy object and extend the leg until knee is locked in position. Be sure the other foot is firmly on the floor and that the back is straight. Hold in position for 20 to 30 seconds and then return the leg to the floor. Repeat 3 to 4 times with same leg. Then repeat the process with the other leg. If any pain is felt, stop and consult a physician.

• 2

  Perform another seated knee exercise. While sitting in a chair rest one leg on another seat or bench. Raise that leg a few inches off the chair or bench. Hold the position for 10 seconds and the return to the previous position. Make sure the back is straight and the other foot is firmly planted on the ground. Repeat the exercise 6 to 7 times and then repeat the process with the other knee.

• 3

  Utilize the knee exercise in the prone position. Lay on the floor with back firmly pressed to it. Contract the thigh muscle and straighten the right knee. Slowly raise the leg as far as possible without pain and then return it to the floor. Repeat this 6 to 8 times. Repeat with the other leg.

Nutrition

• 4

  Get plenty of vitamin C. Vitamin C is particularly helpful to the body in repairing connective tissue and joints. Oranges, grapefruits and pineapples are good sources of vitamin C.

• 5

  Make sure the diet is rich in vitamin E. Vitamin E is believed to hinder enzymes that break down the cartilage in the joints. Spinach, broccoli, peanuts, mango and kiwi are excellent sources of vitamin E.

• 6

  Eat plenty of vegetables and fruit. A diet rich in fruits and vegetables helps the knee repair itself and makes strengthening exercises more effective.