Arthritis is a frequent issue in older adults, and it can make daily activities difficult. Even the simplest of activities like walking may become difficult.
If you’re struggling with arthritis or other knee related issues strengthening the muscles surrounding your knee is vital. Strong muscles support your joints and alleviate some of the stress off your knees. This is the reason regular knee pain treatments are important to allow seniors to enjoy more level of living.
Knee Conditions in Senior Citizens
Many knee problems are common among seniors. The most frequent include the following:
- Arthritis is a degenerative disease which causes the cartilage within your joints to degrade. It can be painful and cause it to be difficult to move joints.
- Bursitis can be a result of inflammation within the sacs that are filled with fluid that cushion joints. It can lead to discomfort and swelling around the joint.
- Tendonitis, this is an inflammation of the tendons that connect your bones to your muscles. It can result in stiffness, pain and weakness in the region.
The strengthening of the muscles surrounding your knee may help alleviate the stiffness and pain caused by these conditions. It may also help keep your knee from further damage joints. These exercises are a few of the most effective exercises for strengthening the muscles surrounding your knee:
1.Straight Leg Raises
Lay on your back and keep the legs in a straight position. Slowly lift one leg in the air while with your knee pain. For a few seconds, hold before lowering it back. Repeat before changing to the opposite leg.
2. Hamstring Curls
Relax on your back, with the legs in a straight position. Put a small amount of weight on your ankle and slowly bend your leg toward your glutes. For a few seconds, hold and then lower it. Repeat the exercise 10 time before changing to the opposite leg.
3. Wall Sits
Make sure you extend your legs manually by bending your knees at 90 degrees. Then, slide down until your thighs are level with the floor. Make sure to extend your knees at 90 degrees. Lean against a wall and place the back of your head against it. Maintain this position for 30-60 seconds before getting up.
4. Step ups
Put your right foot down on a raised surface, like a step or bench. With your knees bent on the outside, push into your heel to elevate your body to the stage. Take a step up using your right leg and lower yourself back to the stage using both legs. Repeat this 10-15 time before moving to the opposite leg.
Take a step forward with your left leg, then lower your body until you are in the position of a lunge. Your legs should be bent to 90 degrees as well as your front leg shouldn’t be extended past your toes. Return to where you started and repeat with the opposite leg. Repeat the leg alternately for between 10 and 15 reps.
6. Calf Raises
Keep the feet spread shoulder width apart, and your knees bent slightly. While keeping your core in place by lifting your feet onto your feet, and then slowly lower them back.
7. Knee Extensions
Place yourself on the edge of an ottoman or a bench and let your feet hang over. Set a weighted object around your ankle, then extend your leg forward of you. Maintain your knee straight as you lift your leg then lower it. Repeat the 10 up to 15 times prior to switching over to the opposite leg.
8. Leg Presses
Place yourself in a leg press machine and alter the weight. Set your feet at a shoulder width apart on the footplate and press them down to extend your legs. Make sure that your knees do not extend beyond your toes. Slowly return to your starting position.
9. Seated Leg Curls
You can sit in a leg-curl machine and alter the weight. Put your ankles on the cushioned lever, and then push down in order to lift your legs. Return slowly to the beginning position, repeating 10 to 15 times.
10. Standing Leg Curls
Sit with your feet spread shoulder-width apart. put the padded lever in front of your ankle. Your leg should be curled toward your glutes and then slowly lower your leg back down. Repeat 10 instances before moving to your opposite leg.
The practice of these exercises several times a week will help strengthen your knees and stability. If you experience any discomfort or pain you should stop and talk to an acupuncturist or a physical therapist prior to continuing.
Prevention Strategies to Knee Strengthening Exercises
As you get older it is important for your knees to be strengthened. The process of warming up prior to any type of exercise is essential especially when you are getting older. An easy warm up can be walking for 5-10 minutes or performing some gentle stretching.
You must ensure that you’re using the correct technique for every exercise. This will prevent injuries and ensure you’re getting the most benefit of the exercise. Start by lifting light weights, and increase gradually as you become stronger. This will allow your muscles to gradually adjust to the new stimuli and reduce the chance of injury.
Don’t forget to cool off after your exercise! This will allow your muscles recover and reduce stiffness and soreness. Drink plenty of fluids during the course of your day in order to keep well hydrated. This will ensure that your joints work properly and lower the chance of injury.