Building strength in the muscles that support your knees can help reduce stress on the knee joint. According to OrthoInfo, strong, healthy muscles can aid in shock absorption. Maintaining knee strength is essential for supporting an active, independent lifestyle as you age. So, we spoke with Dr. Joseph Wazen, Orthopaedic Surgeon at The Centers for Advanced Orthopaedics (CAO), who shares five stellar morning exercises that can help strengthen your knees after 65.
Squats can be an excellent workout for your core, glutes, and quads. That said, deep squatting places you at risk of injuring your meniscus and irritating knee arthritis, Dr. Wazen explains.
“I would never recommend deep squatting to someone over 65. If you choose to squat for exercise, the best way to do it is to modify the exercise. Performing mini squats, chair squats, or wall squats will target the same muscles without overstressing the joint or meniscus,” he adds. “If the modified exercises bother your knees, then the [below] exercises are a great alternative that can be done at home without the need for weights.”
Stretching
You heard that right. Something as simple as stretching can work wonders for supporting healthy knees.
“Keeping the muscles surrounding your knees flexible and mobile will allow for improved range of motion and reduce the risk of injury. You should stretch both before and after activity,” Dr. Wazen says.
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Quad Sets
“The quad is the ultimate stabilizer of the knee. If the quad is weak, then the knee will not feel stable,” Dr. Wazen tells us.
- Begin by lying flat on your back with your legs extended.
- Place a rolled-up towel under one knee.
- Tighten your quad as you press your knee down into the towel.
- Hold for a few seconds before relaxing.
- Repeat on the other side, completing the prescribed reps.
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Straight-Leg Raises
“The body is a unit. If your hips and core are weak, then your knees will be left unsupported and overstressed. Straight leg raises are a great way to target the quads, hip flexors, and core muscles,” Dr. Wazen says.
- Start by lying flat on your back with your arms extended overhead.
- Keep one leg extended on the mat and the other bent.
- Activate your core as you lift the extended leg, keeping your lower back pressed into the mat.
- Hold for 3 seconds at the top.
- Use control to lower your leg.
- Repeat on the other side.
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Heel Raises
“Strengthening your calf muscles can help better support your knees, reduce the risk of injury, and improve your balance,” Dr. Wazen says.
- Begin standing tall, facing a counter with your hands lightly resting on the surface for support.
- Place your feet hip-width apart.
- Slowly rise onto the balls of your feet.
- Hold at the top for 1 second.
- Slowly lower back down.
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