By the stats, knee pain affects 31% of adults aged 50 – 80. Causes range from various forms of arthritis to over-use, muscle/strength imbalances, and orthopedic disorders.
Though occasionally the wear is significant enough to mandate a physical replacement, most knee pain cases can be significantly improved and sometimes entirely resolved through targeted exercise.
This approach isn’t just relevant from a fitness perspective; exercise is also the predominant tool utilized by Physical Therapists to promote rehabilitation/function of an affected joint.
So, one way or another – whether your approach is proactive (getting ahead of the wear curve through fitness) or reactive (participating in physical therapy/corrective exercise), at some point, you will likely participate in a structured exercise program for strengthening the muscles associated with the knee.
Though lower body exercises number in the hundreds, which ones provide the best results and are the simplest to do?
Below is a list of the top 5 exercises that I utilize as an Exercise Physiologist to aid in keeping my client’s knees healthy, functional, and to minimize use-associated pain.
This series can be performed daily for best results, and can be progressed (adding bands, weights, or reps) with every other session.
- 1. Seated Leg Extensions
- 2. Wall Squat
- 3. Calf Raises / bottom-end stretch
- 4. Bird Dog w / modifications if needed
- 5. Standing Hip Hinges
How To:
SEATED LEG EXTENSION
(Improves joint range of motion and muscular control)
Sit on the edge of a chair or bench, and lift one foot off the ground by raising the knee slightly. Then slowly straighten the knee as if pushing forward through the heel.
Feel the quadriceps (thigh muscles) contract completely and hold briefly. Next, bend the knee completely and repeat 10 to 15 times per side.
The movement should be done slowly and purposefully.
WALL SQUAT
(Improves push strength/power force production)
Lean against a wall with a straight posture, walk one foot, then the other about a step and a half in front of you to where your legs are now at a slight angle. Place your weight on your heels, then slowly slide your bottom toward the floor by bending the knees.
To start, slide down about 6 to 8 inches, then slowly push yourself back to the starting position. Repeat for 15 to 20 reps per set.
Ultimately your goal is to be able to slide down until your bottom is parallel with your knees before changing direction. Then, repeat for 12 to 15 repetitions.
This exercise can also be done with a Swiss ball behind you.
CALF RAISES
(Strengthens muscles in the lower leg while stretching over-tight soleus muscles)
Using a slightly elevated surface, place the ball of the foot on the edge (be sure to secure your balance) with the heels hanging off slightly. Lower the heels toward the floor, tapping them lightly, then push through the ball of the foot to raise the heels as high as possible while feeling the calf muscles contract.
Slowly return the heels toward the floor and feel for a stretch in the calves, then repeat. Do 15 to 20 reps per set.
BIRD DOG
(Strengthens lower back, glutes, stretches hamstrings, hip flexors)
If you cannot get on the floor, this exercise can be done on a mat table or bed (softest for sensitive knees) or leaning forward on a chair or bench.
Place yourself in a quadruped position on your hands and knees, with each below the shoulders/hips. Working contra-lateral (opposites), raise the right leg until parallel to the hip and hold. Then slowly raise the left arm.
Pause in this position, lower both sides and repeat with the opposite leg/arm combo. Repeat this cycle 10 to 15 times, working to increase the time held at the top of the movement.
STANDING HIP HINGE
(Promotes good posture, strengthens and stretches hamstrings, teaches glute activation)
Begin in a standing position with your feet below your shoulders, place your hands behind your ears, then shift your hips back as if to close a drawer behind you.
Then, while keeping your back as straight as possible and with soft knees (only slightly bent), lean forward from the hip until you feel your hamstrings (muscles on the back of the thighs) get tight.
You hold the stretch for a moment, then in one motion (while keeping your back straight) push the hips forward, returning to a standing position. Engage the glutes (squeeze your butt muscles), then slowly repeat for 15 to 20 reps.
As always, be sure to check with your doctor before beginning any exercise program.
Joe Carson B.S. NASM-CPT/FAS/CN
Master Trainer/Functional Aging Specialist/Certified Nutritionist
Twenty-First Century Aging