8 Exercises To Help Your Knees

8 Exercises to Help Your Knees
Is It Safe for Me to Exercise?

Are you worried that working out could cause more knee damage
or pain? As long as your doctor says it’s OK, the best thing you
can do is to strengthen the muscles that support your knee and
keep them flexible. Start slowly, and build up over time. Talk to
your doctor about which specific exercises are good for you.
Warm Up First
You can ride a stationary bike for about 5 minutes, take a brisk 2-
minute walk while pumping your arms, or do 15-20 wall push-ups
followed by the same number of calf raises. Doing this will help
you get more out of your workout, prepare you to stretch, and
lower your risk of an injury.
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.
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.
6. Step-Ups
Place one foot on a step bench, platform, or the lowest step on a
staircase. Keeping your pelvis level, bend your knee and slowly
lower the opposite foot to the floor. Lightly touch your toe to the
floor, then rise back up. Repeat 10-15 times, then switch legs.
Too easy? Use a higher step, or touch your heel instead of your
toe.
7. Side Leg Raises

Lie on one side with your legs stacked. Bend the bottom leg for
support. Straighten the top leg and raise it to 45 degrees. Hold for
5 seconds, lower and relax briefly, then repeat 10-15 times.
Switch sides and start over. Want to try a bit of a different spin on
the move? Point the toe of your upper leg slightly toward the floor
as you raise it.
8. Leg Presses
Sit on a leg-press machine with your back and head against the
support and your feet flat on the foot plate. Adjust the seat back
so it’s comfortable. Slowly push the plate away from you until
your legs are extended. Bend your knees and return to your
starting position. Do three sets of 10-15 reps. (Ask a gym staff
member for help the first time you do this.)
No-No's for Your Knee
Exercise should never cause pain or make it worse. Remember:
Muscle soreness after a hard workout is normal. But sharp,
shooting, or sudden pain in the muscles or joints means you
should stop and check with your doctor.
Knee-Friendly Cardio
Gentle is good. So skip high-impact activities such as running or
intense aerobics. Notice what feels right for you. For example,
some people love elliptical machines, but others don’t.
Swimming, jogging in water, or water aerobics are often
great! Double-check with your doctor about your exercise plan.

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8 Exercises to Help Your Knees

Is It Safe for Me to Exercise?

3. Prone Straight Leg Raises

7. Side Leg Raises

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