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Knee Pain Relief: Safe, Simple, Easy Exercises To Strengthen Aging Joints

Believe it or not, Americans are living longer. The average life expectancy in the U.S. today is higher than in any other period in history. As we age, many of us may endure limited movement due to weakened musculature.

Osteoarthritis (OA) is a common condition resulting when the protective cartilage between your joint and bone breaks down, causing pain in those joints, like hands, knees, and hips. — Osteoarthritis (OA) is a common condition resulting when the protective cartilage between your joint and bone breaks down, causing pain in those joints, like hands, knees, and hips.

Preventive medicine is the best way to live pain free as you enjoy life in your golden years. Maintaining proper posture and alignment goes a long way in reducing joint strain and pain.

Resistance training helps lubricate joints and increase muscle tone. Strengthening the muscles around the joint protects you from injury by decreasing stress on the knee.

No exercise program will be effective unless you use good form and technique when doing exercises. Take preventive measures to strengthen the knee area, ensuring it stays stay strong and healthy.

Follow these easy exercises to avoid knee pain and strengthen aging joints.

SQUATS

The key is to ensure a neutral spine throughout this exercise, maintain proper posture by not arching the back and focus on the muscles around the knees as you move. Stand with feet hip-width apart, engage your core and keep your back straight. Place hands on hips and inhale

Bend both knees until hips are slightly lower than the knee. Raise to standing the same way.

Squats help strengthen both legs and knees as well as the abdominals, back and glutes. Bending is a natural movement we perform naturally, by performing squats routinely will help prevent injury. — Squats help strengthen both legs and knees as well as the abdominals, back and glutes. Bending is a natural movement we perform naturally, by performing squats routinely will help prevent injury.

KNEE LIFTS

Stand up against a wall or lying on the floor, keep the arms by your side or on hips. Lift leg up and bend knee so that it’s in a “sitting in a chair” position – 90 degrees at the hip and knee joints. Extend the leg forward and bend back to that same top position. If lying on the floor, do the same bend and extend.

Standing knee lifts with extensions by either standing with back against wall, or lying on floor. — Standing knee lifts with extensions by either standing with back against wall, or lying on floor.

HAMSTRING STRETCH

Lie on your back with your left leg flat on the floor. Pull your leg as far as comfortable toward your chest, while keeping a slight bend at the knee. Keep your back pressed to the floor throughout the stretch.

Properly address knee pain and get knee pain relief by exercising and stretching the hamstring muscles. — Properly address knee pain and get knee pain relief by exercising and stretching the hamstring muscles.

Stick with these safe, simple exercises especially if you suffer from chronic knee problems. As with any exercise program, technique is important. Make an appointment with a physical therapist to develop an exercise plan that is designed for your individual condition.

To learn more about how physical therapy can help treat knee pain, set up a free exploratory examination with one of our doctors today.

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Moriarty Physical Therapy is the premier physical therapist provider here in the Hudson Valley with centers located near you. To find out more about physical therapy or to book your first appointment with a physical therapist, visit our website at www.moriartypt.com or contact Moriarty Physical Therapy at (845) 454-4137.