Exercises You Can Do to Keep Your Knees Healthy

It is important that we keep our knees healthy.  They are the brunt of much force on a daily basis and need to be kept in optimal shape if at all possible.  What kinds of knee exercises lend themselves to knee health?  According to Harvard Health Publications (2014), even a little bit of exercise throughout the day can aid in knee health.  Here are some of the exercises that the journal recommends for optimal knee health.

  • Standing Knee Lift - Strengthens quads and abdominals.  Stand tall with your hands holding onto a counter top or chair.  Slowly raise your right knee up toward your chest as far as you can go comfortably.  Repeat this exercise for 8 - 10 times then use your left leg in the same manner.
  • Heel Raise - Strengthens calf muscles.  Stand tall with your hands holding onto a counter top or chair. Lift up onto your toes bilaterally (both feet) until you are standing on the balls of your feet then lower back down.  Repeat this exercise for 8 - 10 times
  • Standing Side Leg Lift - Strengthens hips and abdominals.  Stand tall with your hands holding onto a counter top or chair.  Raise your right leg out to the side until your foot is six inches off of the ground then lower back down.   Repeat this exercise for 8 - 10 times then exercise your left leg in the same manner.
  • Seated Knee Extension - Strengthens quads and abdominals.  Sit up tall in a chair with your hands on your lap.  Raise your right foot toward the ceiling as far as comfortable, then lower back down. Repeat this exercise for 8 - 10 times then use your left leg in the same manner.
  • Standing Hamstring Curl - Strengthens hamstrings and abdominals.  Stand tall with your hands holding onto a counter top or chair.  Raise your right leg behind you bending at the knee trying to reach your buttocks as far as you can go comfortably, then lower back down. Repeat this exercise for 8 - 10 times then exercise your left leg in the same manner.

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References

Harvard Health Publications, . (2014, June). Easy exercises for healthy knees. Harvard Health Publications. Harvard Health Letter.,().