Exercises For Healthy, Pain-free Knees by Elizabeth L - Musely
  • Login/Sign up
  • $ 11% Cashback on all one-time purchases
    11% Cashback is available to all registered users and will be give in the form of Musely Coins.
    * Buy Together & Subscriptions orders are not eligible for Cashback
  • Free shipping over $25

    Free Shipping on All Orders Over $25.

    You may request a return within 30 days from the date the product is shipped.

    All returns may be tentative on brand approval.

Exercises For Healthy, Pain-free Knees

posted in Health & Fitness
10/23/2014
  • Save your knees

    Whether you're a gym rat or you simply have a rigorous walking routine, your knees take a pounding day to day. What's more, women are more likely to experience knee pain than men. Blame it on our wider hips—that anatomical fact leads to more stress. Plus, it has been reported that female hormones, such as estrogen, seem to weaken the ligaments around the knees.

  • With the odds stacked against us, it's crucial that we take the steps necessary to injury-proof one of the most important parts of our bodies. Add a few of these key exercises to your next workout routine to help keep your knees ready for action.

  • Single-leg hamstring curl
    Single-leg hamstring curl
  • Single-leg hamstring curl
    Using your right hand for support (hold the back of a chair, the wall, or even a tree trunk) shift your weight to your right leg. Slowly bend and lift your left knee, engaging your hamstring to bring your lower leg high behind you (as shown); lower your foot. Do 20 reps and then switch legs.

  • Calf stretch
    Calf stretch
  • Stand at arm's length away from a wall. Place your right foot behind your left foot. With your hands against the wall for support, slowly bend your left knee forward, keeping your right knee straight, your right heel on the floor, and your left knee above your left foot. Hold for about 30 seconds. Switch legs and repeat.

  • Side-lying hip lift and leg lift
    Side-lying hip lift and leg lift
  • Lie on your left side, hips and feet stacked. Place your left forearm on the floor for support and prop your upper body up (A). Lift your hips off the floor into a side plank (B). Lower down to the start, then raise your right leg about 3 feet (C). Return the to start. Do 30 reps (or if you can't get to 30, as many as you can) and then switch sides.

  • Temple pose
    Temple pose
  • Stand with your feet at least 4 feet apart, toes turned out to 45 degrees. Bring your palms together at heart level, lifting your chest and dropping your shoulders. Inhale, then begin to bend your knees until your thighs are parallel to the floor (or as close as you can get to that). Be sure your knees stay over your feet (don't let them cave in toward each other!), and keep your back as straight as possible without arching it. Draw your belly in and up, and drop your tailbone down. Hold for five to 15 breaths; release and return to standing. Repeat up to three times.

  • Partial squats
    Partial squats
  • Stand with your feet shoulder-width apart and pointed straight ahead. Slowly squat until you’re at about a 45-degree angle, bending at the knees but making sure the knees do not extend forward beyond the toes. To help keep your balance, try the partial squat while leaning your back against a wall (partial wall squat).

  • Leg raises
    Leg raises
  • Lie face up with your left knee bent, right leg straight, arms by your sides with palms on the floor. Exhaling, lift your right leg toward your chest as comfortably as possible while contracting the front of your thigh; keep your abs tight and hands on the floor. Immediately and slowly lower your leg back to the start; switch legs and repeat. Do 10-12 reps per side.

  • Step ups
    Step ups
  • Step up onto a low bench or stair with your right foot, then bring up your left foot. Step back down, right foot first. Do 20 reps; then repeat, starting with your left foot. Too easy? Make the move more challenging by holding a dumbbell at your shoulder with your right arm when stepping with your left leg, and your left arm when stepping with your right leg.

  • Bridge
    Bridge
  • Lie with your knees bent, your arms at your sides, palms down. Tighten your glutes and core; raise your hips to form a straight line from your shoulders to your knees (A). Bend your right leg toward your chest (B); straighten your leg and point foot (C); bend your leg and return to start. Repeat, alternating sides, for 1 minute.

  • Quadriceps set

Lie or sit on the floor with your right leg extended straight out in front of you and a towel roll under your right knee. Push your knee down into the towel while you tighten your thigh. Hold for five seconds, then release. Do three sets of 10 reps, then switch legs.
    Quadriceps set

    Lie or sit on the floor with your right leg extended straight out in front of you and a towel roll under your right knee. Push your knee down into the towel while you tighten your thigh. Hold for five seconds, then release. Do three sets of 10 reps, then switch legs.
  • Reclined butterfly
    Reclined butterfly
  • Lie on your back with the soles of your feet together and your knees bent and dropping toward the floor. Place your arms, palms up, by your sides, keeping your shoulders back and your chest open. Close your eyes and inhale through your nose while slowly counting to four, then exhale while counting back down to one. Continue for 10 minutes, or as long as it takes you to feel fully relaxed.

Comments

0
See all comments

Related Tips

2.9K Followers
Email:
See other sign in/up options
Set up my password later
Create a Password
For better protection, please provide a password for your account.
Login / sign up with Email
Forgot Password?
New to Musely
See other login options
Sign Up with Email
Already have an account? Login
Login with email
Forgot Password?
Looks like you have an account already
Enter your password to proceed to checkout
Forgot Password?
Please re-enter your password
Forgot Password?
* This is for protection of your private information
Create a Password
For better protection, please provide a password for you account.
Login
For privacy reasons, you must login every time you access this page.
Forgot Password?
< back
< back
Reset Password
Enter the email address associated with your account
< back