Bad knees can really slow you down, especially if you’re over 60. When your joints ache, even small everyday activities can seem like a challenge. But there are safe, low-impact moves that can help ease the pain and boost stability.
Here, we’ll look at six proven exercises that work wonders for knee support. These moves, recommended by expert trainers, are designed for retirees with comfort and strength in mind. They target key muscles around the knee without putting extra strain on the joints. Let’s delve into these routines to help you keep moving comfortably every day.
Quad sets
Start with a move that’s perfect for building strength in the front of your thighs. Sit on the floor with a towel or cushion placed under your knee for support, and stretch your legs out straight. Flex your ankle and straighten your leg, tightening the muscle on the top of your thigh—your quadriceps—until you feel it firm up. Hold this position for a few seconds before relaxing. Aim for 10 repetitions.
Heel raises
These target your calf muscles, which play a big role in supporting the knee and aiding balance. Stand behind a sturdy chair and hold on for support. Slowly rise onto your toes, lifting your heels off the ground. Lower back down gently. Repeat this move 10 to 12 times.
Straight leg raises
Straight leg raises are a great way to work on your thigh muscles without stressing the knee joint. Sit on a firm surface with one leg straight and the other comfortably bent. Tighten your thigh muscles and slowly lift the straight leg about a foot off the ground. Hold for five seconds before lowering it down. Switch legs and repeat for 10 reps on each side.
Standing hamstring curls
For the muscles at the back of your thigh, try standing hamstring curls. Stand with your feet shoulder-width apart and hold onto the back of a chair. Keeping your hips stable, bend one knee as far as you comfortably can, aiming to bring your heel toward your buttocks. Try 10 to 12 reps on each leg to build up those supportive muscles.
Glute bridges
Glute bridges not only strengthen your buttocks but also help align your hips and knees. Lie on your back with your knees bent and feet flat on the floor. Squeeze your glutes and lift your hips until your body forms a straight line from your shoulders to your knees. Hold for 3 to 5 seconds, then slowly lower back down. Doing 10 to 25 reps on each side can increase the support around your knee and improve overall stability.
Marching in place
Finally, this exercise offers a gentle way to boost your balance and hip flexibility. Stand tall or hold onto the back of a chair. Slowly lift one knee, then the other, as if you’re marching at a relaxed pace. Aim for about 60 seconds of continuous marching. This move is easy to do anywhere, even while watching TV, and helps maintain steady movement and coordination.
Taking the time to do these exercises regularly can help reduce knee pain and improve mobility. Always check with your healthcare provider before starting any new routine, and listen to your body. With consistency and care, you can build stronger legs and enjoy a more active life.
