That’s because knee replacements are common. According to Medscape, 693,400 knee replacements were performed in those older than 45 in the year 2010, as originally reported by the Centers for Disease Control and Prevention (CDC).
Many conditions can cause knee ailments. According to the National Institutes of Health (NIH), these problems can come by way of two things: disease or injury. The NIH says that arthritis is the front runner when it comes to knee ailments; this term describes joint diseases.
“Knee injuries can occur as the result of a direct blow or sudden movements that strain the knee beyond its normal range of motion,” report the NIH. And at times, it can take a long period for the knees to develop an injury, making knee injuries even more frustrating.
Injury to the knees can occur during simple daily activities. For example, the NIH says that walking awkwardly can cause knee injury. This happens when the knees become misaligned. These issues are also said to come from long-time use of the knees, similar to wearing out the tread on tires. In other words, knee joints wear out, too.
One of the ways to prevent injury and reduce pain from an injury that has occurred is to strengthen the knees. "Strengthening the muscles around the joint protects you from injury by decreasing stress on the knee," Willibald Nagler, M.D., chairman of rehabilitation medicine at the New York Hospital-Cornell Medical Center in New York City, tells Prevention. That said, Prevention reminds readers that two things are important when it comes to knee exercises: proper form and technique.
Here are seven options that may strengthen and protect your knees as well as to reduce pain in the long run.
- Single-Leg Dip
- Half Squats
- Hamstring Curl
According to the American Academy of Orthopedic Surgeons (AAOS), single-leg dips can be helpful for the knees. This exercise will use your hamstrings, quadriceps and glutes.
This exercise involves using chairs for support. “Place two chairs on either side of you to help with balance. Lift one leg slightly in front of you,” instructs the AAOS. “Plant your weight on the other leg. Slowly lower yourself down a few inches, pushing your weight onto the heel of your supporting leg. Hold for 3 to 5 seconds. Slowly straighten up. Repeat and switch sides.”
When you’re doing this, pretend you’re really going to sit in the chair. This will help with form.
According to Prevention, partial squats are a knee-friendly exercise that can be good for the knees. To perform this exercise, grab a chair and stand about a foot in front of it. Next, position your feet as wide as your hips. In addition, make sure your toes are facing forward and not out. Now bend slowly at the hips until you’re halfway to the point of reaching the chair. Brace your core and put pressure on your glutes, keeping your knees behind your toes.
According to the AAOS, hamstring curls are another knee-friendly option. This exercise will work the back of your thigh. To begin, use the back of a chair for support. This will keep you from losing your balance.
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
- Calf Stretch
- Step Ups
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.
Just make sure to build up a walking routine in a reasonable manner to avoid injury, and wear good shoes that offer both comfort and support. And if you want to spice it up a little, consider walking in a pool. Water exercises are said to be great for the knees with very little impact.
Stretching is also important when it comes to keeping the body healthy. In general, stretching prevents injury.
According to Greatist, one important stretch involves the calf muscles. This is because many who stretch are said to ignore calf muscles.
To perform a calf stretch, all you need is a wall. Face the wall and walk feet a little behind you. Next, place your right foot closer to the wall and place your left foot behind. You can keep your feet just a little less than hip-width apart.
Now lean into the wall and allow your calf to stretch, straightening the leg behind you. Just don’t straighten it to the point that you lock your knee. Hold this stretch for an amount of time that’s comfortable for you and then repeat it on the other side. Just don’t push yourself too far. Let your body be your guide.
According to the AAOS, step ups can be a good exercise that will work both the front and back of the thighs as well as hips and glutes. This exercise requires using a stool that’s about six inches tall. (However, you can also use a step designed for exercise.)
“Step one foot onto the platform. Lift your other foot off the floor, letting it hang loosely off the platform,” instructs the AAOS. “Try to hold for three to five seconds. Slowly lower your hanging foot to the floor, then bring your stepping foot down. Repeat and switch sides.”
The important thing is to make sure you don’t trip. This could happen if you don’t place your entire foot on the stool. Don’t lock your knees when you step up.