October 04, 2023

Good Morning,

There are a lot of people out there who are are worried that if they workout they could cause more damage to their already aching knee.

As long as your doctor says it's OK, the best thing you can do is to strengthen the muscles that support your knee and keep them flexible.

Today, I have exercises that may help keep your knees healthy and you mobile.

Regards,
Steve

Questions? Comments? mailto:steve@gopher-news.com

Exercises for Your Knees

Warm Up First - Just like with any other exercise it is so important that you warm up first! You can ride a stationary bike for about 5 minutes, take a brisk 2-minute walk while pumping your arms, or do 15-20 wall push-ups followed by the same number of calf raises. Doing this will help you get more out of your workout, prepare you to stretch, and lower your risk of an injury.

Simple Strengthening Exercises - If your knee's not at its best, start with a simple strengthening exercise for your quadriceps, the muscles in the front of the thigh. This move puts little to no strain on the knee. Lie on your back on the floor or another flat surface. Bend one knee and place your foot flat on the floor. Keeping the other leg straight, raise it to the height of the opposite knee. Repeat 10-15 times for three sets.

Stand facing the back of a sturdy chair, other support such as the back of a couch, or a wall bar at the gym. You can also do this on the stairs, holding on to the banister with your heels hanging off the edge of the step. Slowly raise the heels as high as you can, then lower. Do three sets of 10-15. When it becomes easy, lift one foot slightly off the floor, with all your weight on the other foot.

Gentle Is Good - So skip high-impact activities such as running or intense aerobics. Notice what feels right for you. For example, some people love elliptical machines, but others don't. Swimming, jogging in water, or water aerobics are often great! Double-check with your doctor about your exercise plan.

No Gain From Pain - Exercise should never cause pain or make it worse. Remember: Muscle soreness after a hard workout is normal. But sharp, shooting, or sudden pain in the muscles or joints means you should stop and check with your doctor.

Remember, start slowly and build up over time. And don't forget to talk to your doctor about which specific exercises are good for you.