Strengthening exercises were developed for the purpose of providing a good program for the injured body of a person or athlete in order for it to be able to come back to its normal function and condition. In most cases, these are usually exercises that involve movement of the injured body parts. Pain should not be present while doing these exercises as it is a sign that you are not yet ready for this program. Pain simply signifies that you still need to rest for a while in order to retain your usual condition.

When it comes to restoring the function of injured patella or kneecap, a strengthening program usually is done after you are done with your stretching exercises. These types of bodyworks are very effective in bringing back the lost movement, flexibility, strength, and overall condition of your knees. Below are some of the commonly done exercises which help in the strengthening of the kneecaps.

– Static Contractions – these are great for bulking up muscles fast without involving movement during the process. These exercises can be performed either standing up or sitting down depending on the preference and comfort of the person doing the exercise. These exercises are commonly deemed as boring by many individuals due to the lack of movement during the process. However, quad muscles are effectively gaining strength and mass as you do this exercise. All you have to do is to contract the quad muscles and hold them for a few seconds before you release and relax. Adding up time each day you perform the exercise will give more good results in the long run. Static contractions are commonly done in preparation for the other strengthening exercises which will be discussed below.

– Double Leg Drop Squats – slow yet proper execution is required in order to pull off a successful double leg drop squat. All you have to do is to slowly transition from a standing position to a squat and then go back to repeat the same process over and over again for a desired repetitions. Keep in mind that you do not have to rush the process. In short, you do not have to increase the range of movement you do with your knee as gradual improvement is more important. However, after a few weeks of daily exercise using the double leg drop squat, you need to add more weight and increase the range of movement to keep the knee working harder for strengthening purposes. Your main goal is to provide a “slight feeling of pain” on the knees in order to allow it to gain strength during the process.

– Single Leg Drop Squats – this one is a harder alternative for the exercise above as a single leg is used alternately as you perform squats. Make sure that you are starting with your bad leg while doing more squats with the good leg.

– Rest – after you are done with your strengthening program, you should take a rest and use an ice pack to control any inflammation process afterwards.

I write about basalt stones & hot stone for http://www.TirMassageStone.com

I write about basalt stones & hot stone for http://www.TirMassageStone.com

Author Bio: I write about basalt stones & hot stone for http://www.TirMassageStone.com

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