Why these exercises work
Stronger muscles around the knee share the load, reduce joint stress, and improve balance. Train 3 days a week, rest between sessions, and progress slowly. If pain spikes or swelling appears, pause and consult a clinician.
1. Sit to stand (squat to chair)
How: Sit tall. Feet hip width. Lean slightly forward. Stand up pushing through heels. Control down to touch the chair.
Dosage: 2–3 sets of 8–12 reps.
Why: Trains quadriceps, gluteus, and core that stabilize the knee in daily life.
2. Step ups (low step)
How: Place one foot on a 6 to 10 inch step. Drive through the whole foot to stand. Control the lower. Switch legs.
Dosage: 2–3 sets of 8–10 reps each side.
Why: Builds single leg control, balance, and functional knee strength.
3. Straight leg raise
How: Lie on your back. One knee bent, other leg straight. Tighten the thigh. Lift straight leg to the bent knee height. Lower slowly.
Dosage: 2–3 sets of 10–12 reps.
Why: Strengthens quadriceps without loading the joint.
4. Calf raises at wall
How: Hold a wall. Feet hip width. Rise onto toes. Pause. Lower slowly to feel the stretch.
Dosage: 3 sets of 12–15 reps.
Why: Strong calves aid shock absorption and knee alignment in walking and stairs.
5. Hip hinge or bridge (pick one)
Option A hinge: Stand, soft knees, push hips back, keep spine long, return.
Option B bridge: Lie, knees bent, lift hips, squeeze gluteus, lower slow.
Dosage: 2–3 sets of 8–12 reps.
Why: Strong gluteus reduces knee overload.
