28/11/2025
Struggling with knee discomfort? These Four simple exercises can help strengthen the muscles around your knees and improve joint support:
1️⃣ Pillow Squeeze
Place a pillow between your knees and squeeze firmly.
12–15 reps • 3 sets
Helps activate inner thigh muscles for better knee stability.
2️⃣ Heel Lifts
Lift your heels and balance on your toes.
12–15 reps • 3 sets
Strengthens the calf muscles that support the knee joint.
3️⃣ Toe Lifts
Lift your toes while keeping your heels on the floor.
12–15 reps • 3 sets
Improves balance and activates key stabilizing muscles.
4️⃣ Straight Leg Raise
Lie on your back with one leg bent and the other straight.
Lift the straight leg to about 45 degrees, then lower slowly.
12–15 reps • 3 sets
Helps strengthen the quadriceps, a key muscle for knee support and stability.
Add these to your routine to support stronger, healthier knees.
