If you stuffed a buck in your gym shorts (ooh la la) each time someone said “running will ruin your knees” or called you “crazy” when you did a box jump, you’d have enough cash to board a cruise and sail away from those Debbie Downers. If you find your joy through jumping, and you tweak your knee, it takes a nano-second for someone to sidle up, their non-runners heart-rate accelerating in excitement, as they whisper “I told you so.” While a lifetime of pool exercise might float some people’s noodles, you prefer the feeling of propelling off solid ground. Am I right? Well, I’ve got good news, Speedy. There are plenty of people with a host of “knee issues” who bound about with pain-free abandon thanks to these simple knee exercises.
Reduce Knee Pain With These 3 Knee Exercises
The key? They do specific knee exercises that make healthy running and plyometric movement more than just a wild glimmer in their gleeful eyes. Bouncing and impact don’t necessarily “hurt your knees.” Rather, not training muscles that support your joints- then running and jumping anyway- can. Below are some simple exercises to do a couple of times a week that can help you build stability around your knees joints.
1) Extend, Curl and Press
The Leg Extension Machine, Leg Curl Machine, and Leg Press allow you to home- in on the muscles that support the knees; quads, hamstrings, and glutes. Weight machines take the guesswork out of proper joint alignment. Ask a trainer to help you find your settings. Ask for booster pads if you're vertically challenged. Keep your motions slow and controlled. Add weight modestly. Do 10-30 reps.
2) Lunges and Squats
Your BFF’s: Stand-up and embrace your new “Best Fitness Friends”- lunges and squats. Seriously, stand-up! Remember the goal is for your knees to be comfortable with upright, weight-bearing exercise. Contrary to catty rumors, these new buddies are NOT setting out to hurt your creaky knees. Trust them to help you build a strong foundation. Just make sure your knees do not move beyond your toes during any phase of these movements. Drop down only as far as you are comfortable. Add weight a little at a time.
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3) 0-Yes! Side Leg Lifts
Most gyms have rubber “0-rings” or bands that can be tied into a circle. While standing, place the ring above your ankles. Keep your knees soft and alternate side-leg lifts. Hold onto a wall for balance if needed. Control both phases of the movement- the lift and return. This works inner and outer thighs, which aid knee stabilization.
Flexibility is Fundamental Figuratively and Functionally. Cross-train, mix things up, don't over-do any single exercise and stretch regularly to ensure muscles and tissue are pliable, so your knees execute a full range of motion.
Soon, you will feel less like Lurch rolling out of bed on a Monday and more like Wednesday grooving on a Friday night.
