Next, begin the exercise. “Plant your weight onto your supporting leg,” instructs the AAOS. “Lift the other foot and bring the heel up toward your buttocks. Hold for 3 to 5 seconds. Slowly lower your leg. Repeat and switch sides.”
In this process, the AAOS says that it’s important to focus on keeping your knees close together. Don’t lock the knee of the leg that’s on the ground. And try not to allow your heel to reach more than a 90-degree angle.
- Weighted Leg Lifts
- Take a Walk
According to Prevention, side-lying leg lifts are knee-savvy exercises. This exercise involves the use of ankle weights above the knee. Once the weights are in place, lie on your left side with your legs both straight and pressed together, and use your left arm as support for your head. “Keeping your right foot flexed and your body straight, slowly lift your right leg to about shoulder height, then slowly lower,” Prevention advises. Then repeat the exercise on the other side. Generally speaking, experts recommend performing strength training exercises with 12 to 15 reps, building up to three rounds.
It’s no secret that walking is something we all need to do. And experts say it’s also knee friendly.
According to Healthline, walking is a great choice for exercise for two reasons: It’s low impact, and it’s weight bearing. This means it’s great for building strength in a way that won’t be likely to cause injury.