3 Simple Exercises That Protect Your Knees From Injury
If you play football or train in the gym, your knee is the joint most exposed to injury. Dr. Amr Elyamany shares three simple exercises that protect it and improve your performance.
1. Half squats
Do a half squat with no weights. Go down slowly and come up slowly. Repeat 10 times.
2. Side-lying leg raises
Lie on your side and lift your leg upwards, holding it up for 10 seconds. This strengthens the side muscles, which is how it protects the knee.
3. Quadriceps stretch
Standing, hold your heel and bring it back towards your buttock. Do this once or twice for each leg. It stretches the muscle at the front of the thigh.
How to get results
- Give each exercise 30 seconds.
- Do them every day; regularity matters more than intensity.
- After about a week, most people notice a real difference in knee stability and less pain.
Key takeaway: Ten minutes a day of simple strengthening and stretching can protect your knees for years.
When to see a doctor
- Knee pain that gets worse with these exercises
- Swelling, locking or giving way
- A recent knee injury, before you begin exercising
Need advice about your own case? Book a consultation with Dr. Amr Elyamany in Dubai.
This article is for general education and does not replace an in-person medical examination. If you have symptoms, please consult a qualified doctor.