It is never too late to start looking after your knees. Knee pain can be caused by a myriad of issues not necessarily related to injury: poor posture, lack of movement, or even something more serious such as osteoarthritis. It is important to exercise the muscles surrounding the knee joint without overworking them.
Genetics certainly play a role in our joint health, but it is equally important to engage in regular movements to lubricate joints, resistance train for muscle tone, and ensure proper alignment to reduce strain and torque. For this purpose, bodyweight exercises are ideal.
Try these 5 exercises to keep your knees in shape and maintain that spring in your step. Repeat each exercise 10 times.
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Squats
Squats are effective because they engage several major muscle groups including the glutes, abdominals, and back. They are also a highly functioning movement that can assist you with your daily life. When performing your squats, be mindful to pick a spot at eye level to keep your head up and posture correct. Keep your chest back, arms out, and core engaged.
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Knee Rolls
This exercise helps strengthen muscles essential for balance and stability, aiding not only the knees but also the hips and ankles. Stand straight and keep your feet together. As you bend over, place your hands on your kneecaps and move your knees and hands together in a circular motion. Circle to the right five times and to the left five times. This helps lubricate your knee joints, as well as your hips and ankles.
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Standing Knee Lifts with Extension
From professional athletes to new moms, everyone uses this exercise to improve their knees. You can perform them while lying down on the floor or standing up against a wall. While keeping your arms at your sides or on your hips, lift one leg up and bend your knee to 90 degrees. It should look like the active leg is in a "sitting in a chair" position. Next, unbend your knee and extend your leg straight forward. After a short pause, bend the leg back into the same 90 degree position. Repeat 10 times.
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Backwards Lunges
Backwards lunges from a standing position help improve your balance. Stand up straight with your feet hip-width apart and tighten your abdominals. Move your hands to your hips and inhale. Exhale and move one leg back behind you with your toes pointing forward. Try to keep your hips in alignment.
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Standing Calf Raises
This quick exercise is perfect for a short wait on line for your morning coffee. With your feet at hip-width, tighten your abdominals while maintaining a neutral posture. Breathe in. As you breathe out, shift your weight into the balls of your feet and slowly lift your heels off the ground. Make sure to keep your toes pressing down, not letting them pop up. Hold this position for five breaths. As you come down, try lowering your heels as slowly as you came up. As you repeat, focus on trying to engage the muscles around your knees, lifting up out of the knees as you rise up and down.
And the last step is the most important - now it's time to enjoy that coffee!
