The knee joint is composed by bones, ligaments, meniscus and soft tissue with muscles surrounding the knee to maintain range of motion. For people who have long been engaged in sports like soccer, tennis, basketball, hockey, volleyball, rugby and other high-impact sports, knee injuries are more easily to be caused by a high-degree of twist or sudden changes of direction, therefore the muscles and ligaments reinforcement is the key to prevention of knee injuries .

We recommend the following basic workout to strengthen leg muscles training:

Workout 1: exercise joint range of motion

Sit and relax leg muscles, and bend one side of the knee joint, then straighten it. First left and then right. Ten times a round, repeat for five rounds.

Workout 2: exercise leg muscles

Sit and put a pillow under your popliteal, and straighten one side of the leg, then relax. Practice it alternatively with two sides of the legs. Ten times a round, repeat for five rounds.

Workout 3: exercise leg muscles

Lie down and relax. Tighten one side of the front thigh muscles for 30 seconds, and relax. Do it alternatively on two sides. Repeat for five rounds.

Workout 4: exercise leg muscles

Place a fitness ball close to the wall behind your back, squat for 10 seconds, and then stand. Ten times a round, repeat for five rounds.

Workout 5: exercise range of motion and muscles

Fitness Bike Ride: Start with 10 minutes in slow speed, then adjust the time and intensity according to individual capacity.