1. Quadriceps Strengthening (Leg Extensions): Sit on a chair or bench with your feet flat on the ground. Straighten one leg and lift it up until your knee is fully extended. Hold briefly, then lower your leg back down. Repeat on both legs.
2. Hamstring Strengthening (Hamstring Curls): Stand behind a chair or use a resistance band for support. Bend one knee and bring your heel toward your buttocks, contracting your hamstring muscles. Hold briefly, then lower your leg back down. Alternate legs.
3. Glute Strengthening (Bridges): Lie on your back with your knees bent and feet flat on the ground. Lift your hips toward the ceiling, squeezing your glutes at the top. Hold briefly, then lower your hips back down. Repeat for several reps.
4. Calf Strengthening (Calf Raises): Stand with your feet flat on the ground. Rise up onto your toes, lifting your heels off the ground, then lower back down. This exercise helps strengthen the calf muscles that support the knees.
5. Low-Impact Cardio (Swimming or Cycling): Engage in low-impact cardio activities like swimming or cycling to improve overall cardiovascular fitness without stressing the knees. These activities promote joint mobility and strengthen surrounding muscles.
6. Balance and Stability (Single-Leg Stance): Stand on one leg while maintaining balance and stability. Hold onto a chair or wall for support if needed. This exercise helps improve proprioception and strengthens the muscles that support the knees.
7. Range of Motion (Knee Flexion and Extension): Sit on a chair with your feet flat on the ground. Slowly bend and straighten your knees, focusing on full range of motion without causing discomfort. This helps maintain flexibility and joint mobility.