How to save your knee- just 4 exercises

Perform an internet search concerning knee injuries, and you’ll find a lot of information about how to treat an injury
Protection offront of the thigh:

Chair Squat
Starting Position:
• Perform this exercise with the aid of a sturdy chair.
• Stand in front of the chair with your back toward the chair and feet shoulder-width apart.
• Keep your head up as a natural extension of your spine.

Movement:•
Begin to sit in the chair.
lowering your body until your legs are at a 90 degree angle (if possible).
• Contracting your quadriceps, slowly return to the starting position, stopping just short of the legs being fully extended.
Keep a slight bend in the knees.

Key Points:
• Inhale while sitting in the chair.
• Exhale while raising yourself from the chair.
• As you get stronger, you will want to add resistance such as dumbbells in your hands

Now that we’ve worked the front of the leg, it’s time to access the rear of the legs -- the hamstrings.

Lying Double Leg Curl
Starting Position:
• Lie on your stomach with both hands under your head for comfort.
• Ankle weights may be worn to increase intensity

Movement: • Contracting the hamstrings muscles, curl both legs toward your buttocks stopping when your knees are at a 90 degree angle.
• Slowly return to the starting position.

Key Points: • Exhale while you curl your legs up.
• Inhale while returning to the starting position.

Now we move to the inside of the legs :
Lying Leg Adduction
Starting Position:
• Lie on your right side with your right arm supporting your upper body.
• Your right leg should be straight, and your left leg should be bent.
• Support your weight on your right arm and left leg

Movement:
• Contracting the inner thigh muscles, lift your right leg up until you feel a contraction of the inner thigh muscles.
• After completing the set on the right side, perform the exercise on the left side

Key Points:
• Exhale while lifting your leg up.
• Inhale while returning to the starting position.
• You may use ankle weights to increase the level of difficulty.
• If you are an intermediate exerciser, you can add resistance to the inner thigh as you are lifting. You can resist your inner thigh with your hand or use a weighted object.

Now we strengthen the muscles below the knee:

Standing Calf Raise
Starting Position:
• Stand with your feet 12 inches apart with your weight on the front or balls of the foot and knees slightly bent.
• You may wish to use a chair or wall for stability.

Movement:
• Contracting the calf muscles, lift your heels off the floor until you feel a full contraction of the calf muscles.• Slowly return to the starting position stopping just short of your heels touching the floor.
Key Points:
• Exhale while lifting yourself up.
• Inhale while returning to the starting position