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Exercises for Knee Strength and Flexibility
The following exercises can be performed two or
three times a week to strengthen leg muscles and create muscle
balance. Do these after your walk (or other aerobic exercise) when
muscles are warmed up. DO NOT lock your knees.
Bent-Leg Raises
Strengthens the inner thigh muscle to balance the pull on the knee
joint from the outer thigh, which is often stronger. Start this
exercise using 1 lb. ankle weights.
Sit on a
chair and straighten one leg.
Hold for one
minute.
Bend your knee to
lower that leg about halfway to the floor (a 45-degree angle).
Hold for 30
seconds.
Return to starting
position and rest for one minute.
Repeat.
Work up to four
repetitions for each leg.
Advance by adding
ankle weights (in ½ lb. increments)
Straight-Leg Raises
Strengthens the quadriceps muscles to help support the knee joint.
Start this exercise using 1 lb. ankle weights.
Sit in a chair with
one leg extended, resting your foot on a second chair or bench. (Your
leg should be straight.)
Lift that foot a
few inches while keeping your leg straight.
Hold for 10
seconds. Return to resting position for 10 seconds.
Repeat.
Work up to three
minutes of lifting for each leg.
Advance by adding
ankle weights (in ½ lb. increments)
Lying Leg Lift
Strengthens quadriceps and hip flexors. Complements the walking motion
by working muscles in opposition that may be under used, such as the
smaller quadriceps muscles of the thigh.
Lie on your back
with right leg straight and extended; and left knee is bent, with left
foot flat on floor.
Contract the right
thigh muscles to straighten (but not lock) the knee.
Slowly raise your
right leg until knees are parallel. Then lower your leg.
Repeat 8–12 times,
working up to 2 sets on each side.
To advance: Begin
holding to a 3–5 count in the up position.
Wall Sit
Strengthens hamstrings, quadriceps, gluteal muscles, and abdominal
muscles. A lower-intensity alternative to squats and lunges.
Stand with lower back against an exercise ball of about 25 inches that
rests against a wall. Feet are shoulder-width apart and a comfortable
distance from the wall. Body is erect.
Slowly bend knees
and lower body until thighs are parallel with the floor
Do not go lower and
do not allow knees to extend beyond feet.
Keeps abs
contracted and back straight.
Pause at the
bottom, then roll back up.
Repeat 8–12 times,
working up to 2 sets.
To advance:
Increase pause at the bottom to 3, 5, or even 10 counts.
Bridge
Strengthens glutes, hamstrings, and trunk, including lower back and
abs.
Lie on your back,
with arms by your side, palms up. Place your feet flat on the floor
with knees bent.
Use abdominal and
gluteal (buttocks) muscles, slowly lift trunk and hips off floor with
a smooth, controlled motion.
Squeeze buttocks at
the top, then slowly lower. (Keep pressure on the shoulders, not on
the head, and do not push with the hands.)
If you feel
cramping in the hamstrings, you'll know they're working too hard;
lower slightly to relieve that tightening.
Repeat 8–12 times,
working up to two sets.
To advance: Hold
the up position for a 3–5 count
Calf Raise
This move builds calf strength and ankle stability, as well as body
coordination and balance. Ankle stability is critical to proper knee
alignment.
Place the ball of
one foot on the edge of a raised object, letting your heel and arch
extend off the object stretching as far down as possible.
Hold on to a chair
or the wall for support and keep back straight, head up, and leg
locked.
Put other foot next
to or behind leg being trained.
Raise up on toe as
high as possible and hold for a quick second while flexing the calf
muscle.
Lower to the
starting position in a slow, controlled manner.
Repeat 8–12 times,
working up to two sets on each foot.
To advance: Add a
third set, placing hands on hips for balance.
Following the strength training perform these simple stretches.
Hold each stretch gently (don't stretch too far) for 20 to 30 seconds
without straining or bouncing. The longer or faster you walk the more
stretching you will probably need. A general guideline is 5 minutes
minimum stretching for each 60 minutes walked.
Reminder: Never Stretch Cold Muscles! And Don't
Lock Your Knees!
Calf Stretch
Stand about a foot
from a wall (or other solid object) and place your hands on the wall
at shoulder-height, shoulder-width apart.
Take a step back
with your right foot while pushing into the wall.
Keep your back
straight and press your right heel into the floor.
Hold for 20
seconds. Repeat with other foot.
Upper Hamstrings and Lower Back
Stand and cross
your right foot in front of your left. (The back of right ankle is
over the front of the left ankle.)
Bend and the waist
until your back is parallel to the ground
Point hands and
hang, stretching your back and hamstrings
Repeat on the other
side
Back of knee
This is one of my
favorite stretches ... it stretches behind the knee, hamstring,
calves, and some back muscles.
Stand, placing the
front (ball of foot) of your right foot on a step or curb.
Keeping your knees
and back straight, bend over to touch your toes. (If you can't touch
your toes bend as far as comfortable). Hold for 20 seconds
Repeat with other
foot
Quadriceps Stretch
Lie on your side,
with hips and shoulders stacked
Grab the top ankle
(or shin) and gently pull your leg up and away from the bottom leg.
You are not trying to pull your foot to your buttocks, but pulling
your quad away from the other leg.
Hold for 20 seconds
and repeat with other side.
Hamstring Stretch
Sit on the floor
with one leg out straight.
Bend the other leg
at the knee and press the sole of that foot against your opposite
inner thigh.
Bend at the waist
keeping your back straight and touch the toes of your extended leg.
(If you can not touch your toes reach as far as comfortable.)
Hold 20 seconds,
relax. Then stretch the other leg.
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