The knee is one of the most taxed joints in the human body. Roughly one in four adults suffers from chronic knee pain, which can be caused by triggers like overuse and osteoarthritis.
Building and maintaining strength and flexibility around the joint can help, said Dr. Marcia A. Goolsby, medical director of the Women’s Sports Medicine Center at the Hospital for Special Surgery in New York.
“The muscles act as shock absorbers,” she said. While no exercise regimen can guarantee pain-free knees, lower body strength training can help keep aches at bay or minimize them if they arise. Maintaining a healthy body weight and wearing proper footwear can also help, said Lauren Hinrichs-Kinney, an assistant professor of physical therapy at the University of Colorado Anschutz Medical Campus.
The quad muscles play an crucial role in the stability and function of your knee, Dr. Goolsby said. “They act like the knees’ scaffolding,” she said. Weak quads can put added pressure on the joint, and tight quads can pull the knee out of alignment.
The posterior chain — the muscles along the back of your body, like glutes, hamstrings and calves — also need attention. When the glutes are tired or weak, the way we walk changes “and our knee becomes the victim,” said Dr. John Vasudevan, co-director of the running and endurance sports medicine program at Penn Medicine.
Lastly, your calves and ankles can also affect your knee health, said Dr. Hinrichs-Kinney.
This workout can help fortify the muscles and joints that support your knees. If you have preexisting knee pain, consult a doctor before trying a new exercise program.
Overview
Time: Around 20 minutes
Intensity: Medium
What You’ll Need
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A foam roller (or a metal water bottle)
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A pair of light dumbbells or kettlebells, five to 15 pounds to start
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A mini resistance band
Adjust for you
Aim for one to two times per week and eventually work these moves, or similar ones, into your permanent strength training routine. Oftentimes knee pain arises when we use poor exercise form, so be vigilant, said Kyla Coates, an exercise physiologist and Ph.D. student at the University of British Columbia. If you are a new or lapsed exerciser, start with one set of reps for all the exercises. If that feels comfortable, try two sets, then three. To make the workout harder, you can add weights or exercise bands.
Quad Foam Rolling
Targets: Quads
Time: 90 seconds per leg
Roll one leg at a time. Start face down, with the foam roller just above your knee. Press your hands or forearms into the ground to move your leg up and back and side to side along the roller. Rather than rolling up and down your entire quad, Ms. Goolsby suggested breaking the muscle into thirds: above the knee, the mid-thigh and the top of the thigh.
Spend around 30 seconds per section. When you find a tight spot, hang out there and sink your weight into the roller for a few seconds to help the muscle release, she said.
Clamshells
Targets: Glutes
Repetitions: Three sets of 10 to 12 per side, ideally without rest
Lie on one side and rest your head on your bottom arm. Your top hand can rest on your hip or the ground to stabilize you. Bend your knees to 90 degrees. Make sure your feet, hips and knees are stacked on top of each other.
Engage your core and slowly lift your top knee up as high as you can while maintaining stacked hips. Hold for one count, then lower your knee down to the starting position. You should feel this exercise in the upper, outer buttocks. To increase the challenge, add a resistance band above your knees.
Goblet squat
Targets: Glutes, quads, hamstrings
Repetitions: Three sets of 10 to 12 repetitions, with 20 to 30 seconds rest between sets
There are many variations of the squat, but this version specifically targets and strengthens the quads. Stand with your feet about shoulder-width apart and facing slightly outward. Hold a dumbbell or kettlebell close to your chest with both hands. Keep your chest up and gaze forward, as you sit your hips down and back. Your knees should not pass your toes. (The goal is to get your thighs parallel with the ground, but this may take time.) Return to standing.
If you find your knees collapsing inward as you squat, perform the exercise with a band around the tops of your knees, Dr. Vasudevan said, to remind you to press your knees outward.
Calf Raise
Targets: Calf and ankle mobility
Repetitions: Three sets of 15 to 20 repetitions, with 20 to 30 seconds rest between sets
Stand an arm’s length away from a wall or chair, with your feet hip-width apart. You can place a few fingers on the wall or chair to help with balance. Keep your knee straight, with your weight across your forefoot. Rise up for a count of three and down for a count of three. Your ankle should not roll in or out.
Stop if you feel your form starting to change because you feel tired, especially in the ankle. When this becomes easy, advance to single-leg calf raises. To work your ankle through a greater range of motion, and to get a deeper stretch in the calf, perform either version with the heel hanging off a stair or a box.
Bulgarian Split Squat
Targets: Glutes, quads, hamstrings, core
Repetitions: Three sets of 10 to 12 repetitions per side, ideally without rest
Stand with your back to a chair, couch or bench at roughly knee height. position yourself about two feet from it. Bend your left knee and place the toes of your right foot on the top of the chair. With your hands on your hips or clasped in front of your chest, bend both knees at the same time into a deep lunge. Pause for a moment at the bottom, then rise back up. Switch sides. When this feels easy, hold a weight, either at your chest or dangling in one or two hands.
Tethered airplanes (optional)
Targets: Glutes, quadriceps, hamstrings, hips, core
Repetitions: Three sets of 10 to 12 repetitions per side, ideally without rest
This is an advanced exercise that is essentially a standing clamshell. Several experts recommended it for knee health, but don’t try it if you have trouble balancing on one foot or if you cannot confidently perform a single-leg Romanian deadlift, Ms. Coates said.
Stand with your back two to three feet from a wall. Balance on your left foot, with your hands on your hips or clasped in front of your chest. Keep a slight bend in your left knee. Extend your right leg behind you and place your forefoot lightly on the wall, about one foot below your hip. Engage your core and keep your hips square as you bend forward until your chest is just above parallel with the floor.
Rotate your torso open to the right and open your top knee like in a clamshell. Hold for one count, then return the torso to parallel. Complete the repetitions and switch sides. You may find that holding a light weight at the chest makes the exercise feel easier, as it forces you to engage your core, Ms. Coates said.
On-set trainer: Amanda Katz
Jen Murphy is a freelance writer based in Boulder, Colo.
The post A Weekly Workout to Protect Your Knees appeared first on New York Times.
