how do you tone up muscles in your knees?

Question

my wife has bad artharitis in her knees,and her muscles are wasting away,she is in a lot of pain,how can we get her muscles back,gently?

Answer 1

The muscles around the knees, namely the vastus medialis (the teardrop shapeed muscle on the inside of the thigh near the knee) and vastus lateralis (the large muscle on the outside of the thigh) of the quadriceps group work to extend/straighten the leg.

A simple and gentle exercise to work these muscles is to sit on a chair with a cushion under the knees so that the lower legs hang freely (not touching the floor). Extend one leg slowly, contract and hold the muscles in the contracted position at the top of the movement. Lower/bend the leg back down to the relaxed position slowly. To change where most of the work goes to the vastus medialis or the vastus lateralis muscles, simply angle the foot to point either out (to work the vastus medialis) or in (to work the vastus lateralis).

Use light ankle weights to increase resistance and to keep the muscles stimulated.

Once she's more confident with her knees, perhaps going up and down some steps may help as well. Just let her take her time and use both legs, otherwise she may overcompensate for one knee and overwork the other.

The important thing is for her to gain her confidence in using her legs, and be mobile. Walk as much as possible. Going outside for brief periods of time is helpful to raise confidence, and help her to not feel down like she's housebound.

Good luck.

Answer 2

there are a few small muscles at the back of thre knee, but predominantly the knee is a site for muscle attacment .. she will have to go to a specialist.. see what damage is there and dependant on the severity of damage and her range of movement etc will depend on what she can do... swimming is a good start building up to resistance exercises.

Answer 3

climb at least 180 stairs two times a day.