Exercise tips: Knees

As we get older, our joints begin to deteriorate, and we lose the ability to move the way we used to.  You might be worried that if you exercise with your weakened joints, that you'll only cause further pain and hurt yourself rather than help.  It's a logical fear, but worry not, our bodies aren't like Car Breaks or the Tip of an Eraser where the more you use it, the less effective it is.  The more we work out our joints the stronger they become, the key is to pace yourself and do some warm ups.



Riding an elliptical, walk on a treadmill, do wall push ups. These and other light exercises are low impact and will warm up your body for exercise. Reducing your risk for injury and help get your body into the momentum of a workout!

1. Straight Leg Raises

If your knee’s not at its best, start with a simple strengthening exercise for your quadriceps, the muscles in the front of the thigh. This move puts little to no strain on the knee. Lie on your back on the floor or another flat surface. Bend one knee and place your foot flat on the floor. Keeping the other leg straight, raise it to the height of the opposite knee. Repeat 10-15 times for three sets.

2. Hamstring Curls

These are the muscles along the back of your thigh. Lie flat on your stomach. Slowly bring your heels as close to your butt as you can, and hold that position. Do three sets of 15. You can also do this exercise standing while you hold onto a chair and lift one leg at a time. If this becomes easy, you can add ankle weights, slowly increasing the weight from 1 to 3 to 5 pounds.

3. Prone Straight Leg Raises

Lie on your stomach with your legs straight. Tighten the muscles in your bottom and the hamstring of one leg, and lift toward the ceiling. Hold 3-5 seconds, lower, and repeat. Do 10-15 lifts and switch sides. You can add ankle weights as you gain strength. You shouldn’t feel back pain. If you do, limit how high you lift up. If it still hurts, stop and talk to your doctor.

3. Prone Straight Leg Raises

Lie on your stomach with your legs straight. Tighten the muscles in your bottom and the hamstring of one leg, and lift toward the ceiling. Hold 3-5 seconds, lower, and repeat. Do 10-15 lifts and switch sides. You can add ankle weights as you gain strength. You shouldn’t feel back pain. If you do, limit how high you lift up. If it still hurts, stop and talk to your doctor.

4. Wall Squats

This is a more advanced move. You’ll keep your feet on the floor. Stand with your back against a wall, your feet about shoulder-width apart. Slowly bend your knees, and keep your back and pelvis against the wall. Hold for 5-10 seconds. Don’t bend too deeply. If you feel pressure or discomfort in your knees, change your position. Repeat the exercise, and try to hold the sit position a few seconds longer each time.

5. Calf Raises

Stand facing the back of a sturdy chair, other support such as the back of a couch, or a wall bar at the gym. You can also do this on the stairs, holding on to the banister with your heels hanging off the edge of the step. Slowly raise the heels as high as you can, then lower. Do three sets of 10-15. When it becomes easy, lift one foot slightly off the floor, with all your weight on the other foot.