Developing An Exercise Program For Knees
Exercise is very important for your health and wellbeing. Sometimes it’s hard to find time to work. It is even more difficult to motivate yourself when your knees are already aching.
You may experience this dilemma because the symptoms of osteoarthritis and other conditions of the knee often develop with age. However, there are specific principles and exercises that will help you stay active with minimal discomfort.
General Principles For Exercise With Achy Knees
- Manage your weight. Each pound of body weight puts four more pounds of pressure on your knees. Take extra weight off gradually to preserve muscle and bone strength.
2. Strength training is key. The development of powerful thigh muscles allows your knees to absorb shock better. You will reduce your risk of injury and increase your chances of a full recovery if you have an accident.
3. Stretch to increase your flexibility. Once you warm up, do gentle stretching for your quadriceps, hamstrings, and calves. Stretching lengthens muscles and makes your stronger knees.
4. Straighten your back. Lower your shoulders and open your chest. Let your abdominal muscles support most of your weight.
5. Align your knees. Take a load off your kneecaps. You do a squat or a warrior yoga pose, keep your knees over your ankles. Avoid letting them extend over your toes where they can be damaged easily.
6. Take low workouts and no impact. Swimming and bicycling modulate your heart without putting a lot of pressure on your knees. Search aerobics and videos that allow you to keep your feet on the floor rather than jumping around.
Exercise for Knees
7. Target your knees. While you can try to avoid strenuous routines, physical activity is always good for your joints. It increases synovial fluids that lubricate and nourish connective tissue.
8. Include the surrounding muscles. In addition to your thighs, hips and buttocks also play a key role in keeping your knees safely. Developing body strength and flexibility will make it easier to use good form and stay fit all over.
9. Be consistent. It may take several weeks before you notice increased mobility and fewer aches. Be patient and keep working out.
10. Talk to your doctor. If you have arthritis or other conditions, ask your doctor what exercises are safe for you. Follow their recommendations for making the most progress.
Specific Exercises That Are Gentle On Your Knees
- half squats. When doing squats, lower yourself only halfway down to make it easier on your knees. Over time, you might be able to work up to full squats.
2. Straight leg lifts. raising the right leg can be in a sitting, standing or lying down position. These are perfect to target your thighs all angles. Avoid locking your knees to further reduce stress on them.
3. stair climbing. Take the stairs instead of the elevator when you go to an upper floor. On the other hand, use the elevator when you head down, as the descent is a huge load on your joints. You can also use a single step or block to strengthen your knees.
4. Walking. Taking a walk is a convenient and affordable activity that almost everyone can enter their daily or weekly schedule. To protect your feet and knees, walk on flat surfaces and wear supportive shoes.
The exercise that builds strong, flexible knees help you stay mobile and painless for all ages. Maintain a healthy weight and use good form. If you need extra help, talk with your doctor or physical therapist.