Over the course of a lifetime, our knees withstand an awful lot. These weight-bearing knees of ours are vulnerable to injury, including osteoarthritis. One bright spot: Major surgery doesn’t have to be in your future. In fact, maintaining healthy knees really comes down to prevention. Looking for exercise for stronger knees? It might just be the best medicine.
Exercises to Keep Your Knees Healthy
1. Jump Squats
According to Runner’s World, this handy little exercise can help keep knee problems at bay. Begin with your arms extended out in front of you, then squat down while pushing your rear end back. From there, jump up as strongly as you can and try to come down softly.
2. Single-Leg Hamstring Curls
Health recommends single-leg hamstring curls for knee-conscious folks. Begin this exercise by steadying yourself with your right hand before shifting your weight onto your right leg. Then focus on bending and lifting your left knee. Be sure to engage your hamstring and repeat on both sides.
3. Straight Leg Lifts
If finding an exercise for stronger knees is on your to-do list, Active.com recommends straight leg lifts. Lie down on your back and extend your right leg so that it’s straight. Meanwhile, bend your left knee so that your left foot is flat on the floor. Tighten your right thigh muscle without locking the knee and then slowly raise and lower the leg and repeat on both sides.
4. Side-to-Side Lunges
Runner’s World also suggests low side-to-side lunges for healthy knees. With your hands clasped in front of you, bring your weight over to your left leg. Lower your body and bend your left knee. Now shift your weight so that you’re in the same position on your right side. Continue switching back and forth while lunging deeply on both sides.
5. Temple Pose
Yogis are sure to feel right at home with this exercise for stronger knees, also recommended by Health. Begin with your feet about 4 feet apart and then turn your toes so that they’re about 45 degrees out. Bring your palms to heart center, drop your shoulders and inhale. As you breathe in, bend the knees until you get to the point that your thighs are about parallel to the floor. With back straight and tailbone down, hold the pose for up to 15 breaths before coming back to standing.
6. Tone Up Your Core
U.S. News & World Report suggests exercises that strengthen your core. Doing so can actually take excess stress off your joints, including your knees. Exercises that focus on your abs or lower back, like planking, are ideal.
At Pain Stop North Phoenix, we’re dedicated to tackling knee pain through non-surgical treatments so that patients can heal with as little downtime as necessary. We believe invasive surgeries should be a last resort—not a first-line defense. Call us today to schedule a free consultation.