Don’t wait until you’re hobbled to actively protect your knees.
You have healthy knees — and you’d like to keep it that way. That’s not a job you can tackle sitting down, though getting into a 90-degree position could help. First, though, you’ll want to heed a simple but central lesson roughly adapted from age-old song lyrics: “The hip bone’s connected to the thigh bone is connected to the knee bone,” harkens Dr. Paul Siffri, an associate professor of orthopedic surgery at the University of South Carolina School of Medicine Greenville. Modern medical translation: Physical activities that strengthen your hips, quads, calves and ankles are also good for your knees, while weakness in any of those areas can increase knee strain and risk of injury. So think holistic leg health.
Pop a squat — or 10.
Indelicate squat discussion first. “You’re going to be doing that kind of loading on the knee joint just to get on and off the toilet,” says Neal Pire, a certified health coach and exercise physiologist in the New York City metro area. He emphasizes it’s important to do exercises that prepare the knee for regular day-to-day activities. “Squat really affects all of the muscles around the knee joint,” he says, including strengthening the quadriceps and glutes. Haven’t done squats in a while — or ever? Start by doing at least eight to 12 reps with just your weight, Pire recommends, going down to just above 90 degrees, or right at 90 degrees if you don’t have any discomfort, injuries or issues that prevent that. Alternative: Try leg press if you have back problems or other issues preventing you from doing squats.
Lunge for long-term knee health.
Like squats, lunges can also be an excellent exercise to improve strength in your quads and butt to help support your knees, says Dr. Jeremy Close, a sports medicine physician with Rothman Institute at Thomas Jefferson University Hospital and director of the sports medicine fellowship at the Philadelphia-based university. With both exercises, he notes, make sure you’re in good position — feet firmly planted. “So that you’re not coming too far forward and putting more stress on the joint,” he says. Talk to your doctor before doing lunges if you’re concerned about a preexisting issue, like osteoarthritis or a knee injury, to keep from exacerbating it.
Step-up your game.
Whether you’re familiar with step-ups or not, you get the general idea. “You’re lifting your body weight using one hip, one leg to get that weight up — like you would going up the stairs,” says Pire, who is a fellow of the American College of Sports Medicine. “Keeping the hip joint muscles strong and well-conditioned along with muscles around the ankle strong and well-conditioned will help minimize the risk of injury at the knee joint,” he says. To get started with step-ups, place your foot on a high step, weight bench or plyo boxes, so that your leg is bent at about a 90-degree angle. Then bring your other foot up onto the surface. Repeat for 12 to 15 reps, and add weight as you’re able.
Strengthen your core.
A weak back and stomach can put extra stress on the joints that support your body. “A good core strengthening program is important and paramount to the health of your knees, hips and lower extremities — so [do] a lot of abdominal exercises and lower back exercises,” says Siffri, who is chief of sports medicine at Greenville Health System in Greenville, South Carolina. A range of activities — from planks to yoga and Pilates — can help in core strengthening, experts say, while improving flexibility, balance and stability, which are also protective of joint strength.
Go bipedal.
Running has taken a pounding for the pounding it can take on the knees. But for most, Close says, it’s a safe activity. “I think running is a great activity. It’s easy to do. It’s low cost. We’re all designed to run for the most part,” he says. “It’s just being smart about what you can tolerate.” That goes for not ramping up too quickly to longer distances or pushing through the pain of an injury — and taking time off to heal as needed. While some who have arthritis in their knees are still able to run, experts say it’s important to talk with a physician about any existing knee issues to determine what’s safe, including when walking might be more appropriate.
Take a joint ride.
Whether you’re biking with friends or riding alone, racing the clock or just catching a cool breeze, taking to two wheels can strengthen your squads and calves and improve overall leg strength to bolster knee health. Cycling is also a low-impact activity, Close says. The circular, rhythmic pedaling is easy on the knees, and it can provide a great aerobic workout to boot. Location is fluid as well, since you can ride both outside or inside, if you don’t mind doing your pedaling on a stationary bike.
Get elliptical, elliptical.
Though many do just fine running on a treadmill, Siffri recommends alternatively trying an elliptical machine for an aerobic workout that works the legs while being easy on the knees. “Your foot is planted against a platform — so there’s not that repetitive impact that can also lead to degradation of cartilage over time,” he says. As your feet are whirring in circles, maintaining constant motion, Siffri says working out on an elliptical machine can help a person maintain muscular endurance.
Whatever you do, stay active to take it easy on your joints.
While certain exercises target muscles around the joint, at the end of the day any strength training or aerobic exercise that helps you maintain a healthy weight reduces pressure on your knees. “When you’re standing on one foot, five to eight times your body weight goes through your knee joint,” Siffri says. “If you gain five pounds, then that’s an extra 25 to 40 pounds of pressure going through your knee joint.” If for no other reason, he says, exercise to keep your weight in check to decrease the stress on joints. That goes for knee-friendly exercises ranging from the elliptical machine to cycling, experts say, and anything else that gets you moving.
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7 Exercises You Can Do Now to Save Your Knees Later originally appeared on usnews.com
