Top 10 Knee Exercises for Seniors to Boost Strength and Prevent Pain

Knee pain is common amongst all age groups, including older adults, no matter how active your lifestyle. Although some knee pain subsides quickly, others may experience knee pain for the long haul. Prolonged knee pain can affect your quality of life, but the good news is prevention is often the best medicine. Below, you'll discover how you can prevent or mitigate knee pain with the 10 best knee exercises for seniors you can try right at home.

Why is knee pain common in older adults?

As you age, it's common to have some pain in your knees due to a variety of reasons, including:

• Injuries. A simple twist or blow to the knee can cause a good deal of pain. Older adults may experience injuries such as sprained knee ligaments or meniscus tears due to weaker joints, and muscles, and loss of balance.

• Osteoarthritis. Osteoarthritis is a type of arthritis that's common in older adults. This arthritis occurs when the cartilage in the knee diminishes over time, causing more stress on the joints.

• Decreased activity. Having a more sedentary lifestyle can affect your knees. Without proper exercise, your joints can become more weak and cause pain.

Benefits of knee exercises for older adults

Incorporating knee exercises into your routine has several advantages that include:

• Reduced pain. The more you exercise, the more strength you'll gain in your knee muscles, which can significantly reduce or prevent pain.

• More independence. Having healthy knees is important for your independence, as it affects walking and other everyday activities.

• Better balance. Knees play an important role in your balance. A healthy, strong knee can hold your body weight and keep you stable as you move.

• Improved quality of life. Being able to move your body and continue to do the activities you love plays a significant role in your mental and physical health.

10 best knee exercises for older adults

Below are the top 10 knee-strengthening exercises that can help your overall knee health and tighten the muscles around your legs.

1. Squats

Squats can strengthen your knees, buttocks, back, and legs when done correctly. Here's how you can properly do one at home:

• Stand near a chair or countertop in case you would like some extra support. Start by standing with your feet shoulderwidth apart.

• Bend your knees and squat down, keeping your body weight on your heels.

• Focus on using just your legs for this - don't rely on your arm muscles.

• Hold for a few seconds then return to standing. Try to do 10 reps.

2. Leg curls

Leg curls can help improve leg stability, which can reduce your risk for knee and lower back injuries.

• Stand near a countertop or behind the back of a chair.

• Bend your right knee and slowly bring your right heel towards your buttocks.

• Hold for a few seconds then slowly return your foot to the floor.

• Repeat on the other side to complete one repetition. Aim for 10 reps total.

3. Seated knee extensions

If you need a beginnerfriendly exercise that can help strengthen your quads, try seated knee extensions.

• Start sitting in a chair with your feet flat on the floor.

• Slowly lift your right leg off the floor and extend it in front of you.

• Hold for a few seconds, then slowly lower your leg and return to the starting position.

• Repeat the movement using your left leg. Do a total of 10 reps on each leg.

4. Calf raises

Calf raises can help strengthen the muscles in the back of your legs, which can take pressure off your knees when you walk. To do calf raises:

• Stand with your feet flat on the ground. If you need extra support, hold onto the back of a chair or a wall in front of you.

• Stand up on your tiptoes, lifting your heels off the ground.

• Hold for a few seconds, then return to a normal standing position.

• Repeat this movement 10 times.

5. Single leg balance

Practice standing on one leg to increase stability in your knees and help with your balance.

• To do this movement, stand near a countertop just in case you need additional support.

• Slowly lift your leg so that your knee is bent, with your foot facing behind you.

• Hold this position for as long as it's comfortable, then repeat using your other leg.

6. Lunges

Lunges strengthen both your glutes and leg muscles. Here's how to do them:

• Stand with your feet shoulderwidth apart.

• Step forward with one leg into a larger stride and lower into a lunge. For best results, keep your knees bent and posture upright.

• Make sure your knees don't pass your toes. Then using your heels, return to a normal standing position. Repeat on the other side until you reach 10 reps total for each leg.

7. Stepups

Stepups provide a total leg workout that can strengthen your quadriceps, calves, and hamstrings all in one.

• For this exercise, the only equipment you need is a set of stairs. Start in a standing position at the bottom of the stairs.

• Step up with your right leg, then step down into the initial position. Repeat this 10 times.

• Then, switch over to your left leg and complete this movement until you reach 10 reps.

8. Clamshells

Clamshells are a great movement to try if you're looking to strengthen your glutes and stabilize your pelvic floor.

• Lay on your side with your knees bent toward your stomach.

• Slowly turn your top leg upward until your knee is pointed toward the ceiling. Focus on moving your hips only.

• Slowly return your leg to the initial position and repeat on the opposite side until you've reached 10 reps.

9. Side steps

Side steps can help with ankle and knee pain by strengthening your hips and leg muscles.

• Stand facing a wall with your feet together and knees bent.

• Using your right foot, step sideways. Then move your left foot to meet your right.

• Repeat the step motion three more times. Make sure that your steps are comfortable and not too large.

• Now, repeat the above steps going the opposite direction.

10. Side leg raises

Side leg raises can support your overall knee health.

• Stand in an upright position near a countertop or the back of a chair.

• Slowly lift your left leg sideways off of the floor while placing your weight on the opposite foot.

• Hold for a few seconds then return to your starting position.

• Repeat using your right leg. Complete this movement until you reach 10 reps for each leg.

What are other ways to prevent knee pain?

Besides knee exercises, there are plenty of ways you can continue to keep your knees strong and healthy. Here's how:

• Move your body. Motion is the lotion to your knees. With more activity, you'll see an increase in strength, less swelling, and happier, painfree joints.

• Exercise in water. Swimming is a great exercise that can improve your cardiovascular health and help your knees. The water will take weight off your knees, allowing you to move your body more with ease.

• Eat a healthy diet. It's important to stick to a healthy, anti-inflammatory diet as you age to keep your body feeling its best. Try to aim to get in your daily serving of fruits, veggies, lean proteins, and healthy fats - and don't forget to drink plenty of water.

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