What Are the Best and Worst Exercises For Bad Knees ?
You can heal chronic achy knees by exercising. “By strengthening the muscles around the joint you avoid injuries and decrease stress on the knee,” says Willibald Nagler, MD, chairman of rehabilitation medicine at the New York Hospital–Cornell Medical Center in New York City. Exercising with good form and technique is essential in order to prevent knee pain.
You must never bend your legs to a point where your knees stick out past your toes. In that way you decrease the pressure under the kneecap. This not only applies to the following exercises for knee pain but also when you’re stretching or doing aerobic activities such as step aerobics.
Best Exercises for Knee Pain
Except where stated, do 10 to 12 reps of each of the following, 2 or 3 times a week.
You should stand about 12 inches away from the front of a chair with your feet about hip-width apart and your toes forward. While bending at the hips, slowly lower yourself halfway down to the chair. Make sure your abs are tight, and check if your knees stay behind your toes.
Side-Lying Leg Lifts
You should wear ankle weights above the knee. Lie on your left side, legs straight and stacked, place your supporting left arm under your head. While keeping your right foot flexed and your body straight slowly lift your right leg to about shoulder height, then slowly lower. Repeat with your left leg.
You should step up onto the step with your right foot by using an aerobic step bench or a staircase. Tap your left foot on the top of the step, and then lower. While stepping up, your knee should be directly over your ankle. Repeat with your left foot.
Inner-Thigh Leg Lifts
You should wear ankle weights above the knee. Lie on your left side, slightly back on your butt. Bend your right leg and place it behind your left leg with your right foot flat on the floor and your left leg straight. While supporting your head with your left arm slowly lift your left leg about 3 to 5 inches, then lower. Repeat with your right leg.
You should stand with your feet about hip-width apart, toes straight ahead by using a chair or wall for balance. Slowly lift your heels off the floor, rising up onto your toes. Hold the position, and then slowly lower.
You should sit with your back against a wall, with your left leg straight and right leg bent with your foot flat on the floor. Slowly lift your left leg about 12 inches off the floor. Hold the position, and then slowly lower your leg to the floor. Repeat with your right leg.
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