When you already have bad knees, exercising can seem like that last plausible option for relief. But the right kind of physical activity can protect your injury by strengthening the muscles around the joint and decreasing stress on the knee.
With any exercise, there are rules to ensure your knees stay safe. Be careful not to bend your legs to a point where your knees stick out beyond your toes. This action will cause excess pressure under the kneecap.
Contact the Bone + Joint Center for an additional exercise plan to help manage your knee pain.
Partial Squats
Stand about a foot away from the front of a chair with feet hip-width apart and your toes pointed forward. Bend at the hips and slowly lower yourself halfway down to the chair. Remember to keep abs tight, and check that your knees stay behind your toes. Try 10 to 12 repetitions, two to three times per week.
Calf Raises
Using a chair or a wall for balance, stand with your feet hip width apart and toes straight ahead. Slowly raise one leg leg up about a foot off the floor. Hold for a few seconds and then slowly lower. Repeat with the opposite leg. Try 10 to 12 repetitions, two to three times per week.
Hamstring Stretch
Lie down on your back with one leg flat to the ground. Loop a towel, rope, or exercise band around your right foot and pull your leg as close as possible – while still remaining comfortable – to your chest. Maintain a slight bend at your knee, and keep your back pressed to the floor throughout the entire stretch. Hold this for 10 to 30 seconds and then release. Repeat three or four times with each leg, five or six times per week.
