When we move we expose our knees to a great deal of stress and pressure. Every pound of fat that we carry, equates to ten pounds of pressure on the knees when we run, and three pounds of pressure when we walk.
Dr. Jo, a licensed physical therapist, recommends three simple exercises, which will strengthen our knees and it will relieve the pain by reducing the stress that they are being exposed to.
Exercise #1 – Lunges
Take a stack of books and then place them on the ground. Place your feet on either side of the book stack, facing forward. Then, drop your body down, so that the knee will touch the stack of books. Then elevate your body and repeat this procedure two more times, before switching sides.
Exercise #2 – Squats
Put your feet a shoulder-width apart, while facing in a direction opposite the flat surface. Push your bottom back and downwards, until it touches the surface of the coffee table or chair, and then go up again. Repeat 2 more times.
Exercise #3 – Step ups
Take a few hardcover books and stack them up. Place one leg on the step that you just made with the books, with your knee remaining behind the toes. Then, start slowly placing the weight of your body on your leg and push the other leg up on the step. Lower your leg and then repeat the procedure twice, before switching sides.
You can also watch the following video for extra tips: