Knee injuries from being sat too long at ones desk costs UK businesses millions is lost revenue every year. Below is an article from a podiatrist in Cardiff.
Podiatrists are specialists on the hips down to the toes. Podiatry One explains:
Did you know that the knee is the largest and most complicated joint in our bodies? More often than not, no one bothers to think about their knees until something happens and they are not working as they should be. Strong, healthy knees are necessary for simple everyday activities such as walking, sitting or even standing up. Simple injuries to the knees such as those you get during sports or when you fall can cause these simple daily activities to be a nightmare. So how do we make our knees stronger so that they are not easily hurt?
The knee extension
This is a knee strengthening exercise. For this exercise, sit on a chair with the back against the chair’s back. Position one knee at around 45 degrees and place the other one on a chair or footstool parallel to the floor. Press the raised knee towards the floor using only your leg muscles and monitor how you feel. You should feel your leg muscles in your thighs tighten while those in the back of your knees will stretch. Redo this exercise for about 10-15 times for each leg.
The single leg dip
For this exercise, you will need two stable chairs. Stand between the two chairs, supporting your hands on each. Lift up one of the legs and shift all your weight on the foot that is on the floor. Try to push all your weight on the heel of that foot. Hold in this position for about 5 seconds and rep0eat with the other leg.
This is one of those convenient ones that you can do while still sitting. While sitting on a chair, press the back of your leg firmly against the seat until you can feel the back of your thighs tightening. Hold this position for about five seconds and repeat for about ten times. You can do this exercise twice per day.
The straight leg lift
You need to be in exercise mode for this one. Lie on your back and put one leg straight and slightly bend the other one. Raise the straight leg up while tightening the muscles of your thighs and stomach until it is about an inch off the ground. Hold it there for 3-5 seconds then slowly lower it back to the floor. Repeat this exercise on the other leg and keep switching sides. Be sure not to lift your back as you do this exercise.
You do this exercise every time that you go up the stairs. But how can you do it if you do not have stairs to climb? Find a platform that is about half a foot to act as your staircase step. Step on this platform and let the other leg dangle midair. Hold this position for 3 to 5 seconds then switch the legs and repeat.
There you have it, folks! Those are your knee strengthening exercises. Remember that you do not have to wait until your knees are injured so that you can strengthen them.