Do you have arthritic knees? Are you suffering from a recent knee injury? Are you prone to stiffness and swelling in the joints? These problems shouldn’t stop you from regular physical activity because exercise can actually help you cope and live a fuller, more active lifestyle. With regular exercise that specifically targets your knees, you can maintain the joint’s full range of motion and strengthen the supporting muscles, which will then enable you to absorb shock. This means being less prone to injury, greater balance, better circulation, and improved flexibility and strength.
Discomfort, particularly at the beginning stages of your physical routine, is normal. Being sore the day after is normal, but if you feel severe pain, swelling or stiffness, even days after your workout, you should see your doctor. To prevent discomfort, place a moist-heat pack on your knee for 20 minutes before you begin your exercises. Heat will help decrease stiffness. If you take pain medications, take them 45 minutes before exercising. After your workout, place an ice pack on your knee for 10 to 15 minutes. This will help bring down any swelling as well as soothe pain.
The exercises listed here can be performed at home with no equipment required. They are low-impact on the joints while still being effective. Aside from these exercises, you can also try other low-impact workouts. Walking at a gradual pace can strengthen muscles and bones. Swimming keeps you mobile and active, and the buoyancy due to the water means your joints don’t have to work as hard.
Leg Raises
This strengthens your quadriceps, which are the front thigh muscles. Lie flat on your back with your arms resting at your sides. Keep your toes pointed up. While tightening your leg muscles and keeping your leg straight, lift it up several centimetres. Activate your core. While your foot is up, hold for 5 counts and then slowly lower your leg. Repeat the same motion with the other leg.
Bridges
Lie on the ground your feet flat on the floor and hip-width apart. Place your hands by your sides. Press your feet into the floor and slowly lift your buttocks off the ground you lifting your hips as high as you can. Be sure your body is in one straight line. Lower yourself back down and repeat 10-15 times.
Hamstring Stretch
Your hamstrings are the muscles at the back of your thighs and can cause pain or injury if too tight. Lie on the floor with your legs bent. Slowly lift one leg with your knee still bent and draw the knee towards your chest. Place your hands behind your thigh, below your knee but not directly behind it. Pull your leg back until you feel the stretch. Hold this for 30 to 60 seconds and then slowly behind your knee and lower your leg back to the ground.
Half Squat
This exercise will strengthen your thigh muscles and gluteals. Stand with your feet shoulder-distance apart. As you stretch your arms in front of you, slowly bend your knees until you are in a half-seated position. If you need extra balance, hold onto a chair. Make sure your back is straight and your chest lifted. Hold the position for 5 seconds and then slowly stand back up. Repeat 10-15 times.
