4 Easy Exercises To Keep Your Knees in Shape

When you were young, you probably didn’t spend a lot of time thinking about your knees. But as you get older, these complex joints often demand your attention. Age-related wear, old sports injuries and conditions like osteoarthritis have a way of reminding us about the critical role played by our knees.

They make it possible to perform all manner of day-to-day tasks and activities, including getting out of a chair, walking, running, climbing stairs or even bending over to pick up a pet or child.

Serious trouble with your knees can take a substantial toll on your quality of life by keeping you from doing what you love. There are two keys to keeping your knees as healthy as possible: flexibility and strength (particularly in your quads).

So let’s look at a few basic exercises you can use to keep your knees in good shape and avoid surgical intervention. As with any exercise, if you experience unexpected pain, talk to your doctor or physical therapist before continuing.

Quad Stretches

There are numerous stretches that can help your quadriceps – the group of muscles on the front of your thighs that help you straighten your knees. Among them is the standing quad stretch:

• Start in a standing position, using a countertop or chair for support, if needed.
• Reach down and grasp your ankle and slowly lift it toward your buttocks. Bend your knee as far as you can and hold the position for 30 seconds, before returning to the start position. Repeat five times with each leg.
• If it is difficult to do the exercise while standing, you can try a side-lying quad stretch. Instead of standing, you start lying on the ground and perform the stretch on the top leg.

Hamstring Stretches

Your hamstrings – a group of muscles on the back of your thighs that helps you walk and move your legs – can be stretched through a variety of exercises. Among them is the lying hamstring stretch.

• Start by lying on your back with both legs bent.
• Then lift one leg off the ground and reach down with both hands and clasp it behind your thigh. Slowly pull your knee toward your chest and straighten the leg until you feel your hamstrings stretch. Hold it for 30 to 60 seconds before slowly releasing it. Repeat three times and switch to the opposite leg.
• If you have difficulty clasping your hands behind your thigh, try grasping a towel wrapped around your leg.

Wall Slide

This is a great exercise to help build strength in your upper and lower legs.

• Start standing upright with your back against a wall and your feet shoulder-width apart.
• Raise your arms and press your shoulders and the backs of your hands against the wall. Then slowly slide your back downward until your knees are bent at a 45-degree angle. Hold the position for five seconds and then return to the start position. Repeat five times.
• If you are just getting started, it may take some time before your legs are strong enough to reach the 45-degree knee bend. Just do what’s comfortable and build your strength over time.

Squats

Squats help a wide range of leg muscles, including your glutes, quads and hamstrings.

• Start standing with your feet shoulder-width apart.
• Keep your back straight while you slowly bend your knees until your thighs are parallel to the floor. Hold your position for two seconds and then slowly return to the start position. During the exercise, your knees should never move in front of your toes. Do three sets of 10 repetitions.
• If you are getting started, you may need to begin with half squats – lowering your hips about 10 inches. You can also use a table or chair for support, if needed.

Make It Part of Your Day

To get the most out of a stretching and strengthening routine, try to incorporate it into your daily life. Doing these exercises a few times a week is better than nothing. But you will be far better off if you do them daily.

Consider incorporating these or other exercises into another activity. For example, before putting on your shoes and socks each morning, you could do the hamstring and quad stretches. Then in the evening, you could do the strengthening exercises while getting ready for bed.

By making it part of your routine, you reduce the risk of neglecting your knees when life gets busy. It might also help if you start small – five minutes a day, for example. Don’t try to commit to more than you are willing to do. You can lengthen your exercise plan over time.