My knees weren't feeling great, so I designed a knee training routine to strengthen them. After 4 weeks, my knees feel fantastic! I made this video and article to show you the routine. I hope it helps you.
Do not forget to consult a doctor when you have a serious injury to the knees because in some cases, my exercise may be counterproductive or even harmful in recover. This routine is only to strengthen your knees!
Knee Workout by Shade
Exercise #1: (kiba-dachi) for 4 minutes.
Exercise #2: (preparatory) 3 sets of 10 times.
Exercise #3: (very slow lowering and standing up) 3 sets of 5 times.
Exercise #4: (concentrated lowering) 3 sets of 5 times.
Exercise #5: (concentrated lowering) strengthens ankle too. 3 sets of 5 times.
Perform this routine 3 times per week