Exercises for bad knees
A very common excuse offered when skipping an exercise class is: “I have bad knees.”
Truth is, though the aches and pains from the pressure of many exercises may be unbearable, there are some exercises that can reduce the impact and strain on your knees.
Gisel Harrow, personal trainer at Gymkhana, told All Woman that your knees play an important role in the way your body moves, enabling you to run, walk, jump, hop and skip.
Although she advised that overuse of the knees can cause much pain and discomfort, there are some simple but effective exercises that can help to strengthen your knees.
These include:
Straight leg raises
Lie down and prop yourself on your elbows with one knee bent and the other leg straight. “Tighten the straight leg and raise it in the air for five seconds, then lower and repeat 10 times. Do three sets on each leg,” said Harrow.
Hamstring stretch
Using an exercise band, belt, or a towel, loop around one foot, pull the leg straight, and hold for 30 seconds. Afterwards you should lower the leg, repeat twice, then do the other leg.
Swimming or water aerobics
“These are great as they take the weight and pressure off your joints,” Harrow said.
Calf stretch
In order to execute this exercise, you should stand with one leg behind, plant your heels firmly, then slowly bend your knee at the front. “Hold for 20 seconds and then repeat on each side for three holds,” said the trainer.
Partial squats or half squats
Stand in front of a chair with your hips shoulder-width apart, then lower yourself to a sitting position without touching the chair. “Ensure your knees are behind your toes and your core is tight. Do three sets of 10 to 12 repetitions,” Harrow said.
— KH
