The knee is one of the most complex joints in the body.
The knees participate in almost every physical activity. As a matter of fact, even when you are standing, the knees are bearing your weight.
As the candles on the cake increase, the ligaments around the knees become stiff. Also, the muscles which surround the knee joint become weaker.
This situation puts stress on the knees. This is why usually knee issues are common among older adults. But, you should know that having healthy knees don’t need much expense and effort.
Below there are 5 practical and simple exercises which you can do at the comfort of your home and which can help you greatly to have pain-free knees.
5 Simple Exercises
This is a safe way to have ligaments which are in shape. You need to set up a platform, such as a stair or a low bench and you need to put both feet on this platform.
After, slowly lower one foot to the ground, touching the ground with your toes and after return to the platform. You need to repeat this exercise from 10 to 12 times and then switch sides.
Even in this exercise, you can adjust the level of difficulty all you need to do is decrease or increase the height of your platform.
2. Knee to Tight Stretch
This is a simple stretch, but it hits all the crucial areas of the lower back, knee, and leg. The ligaments and the muscles in the legs and around the knee are similar to a rubber band.
By doing this stretch on a regular basis, your knees will stay in good shape. In order to do this stretch, first, you need to sit on the ground with your legs straight in front of you. After, you need to bring the left foot toward the buttocks.
Drop the left knee to the side and place the sole of the left foot in the right inner thigh. After, bend at the waist and fold forward by reaching both hands at the toes. You need to stay like that for 1 to 2 minutes and after switch sides.
Walking is a great cardiovascular exercise which puts less stress on the joints. The great thing about walking is the fact that you can do it for free and it doesn’t need too much effort. All you need is a comfortable pair of shoes.
You can walk around your neighborhood from 15 to 30 minutes on a daily basis.
4. Wall Sits
This is an exercise which strengthens the glutes, quadriceps and other small muscle groups which surround the knee joints. Moreover, you can adjust the intensity of this particular exercise according to your current situation of the knees.
In order to do this exercise, you need to stand up against the wall with your back. Make sure to keep your feet hip-distance apart.
After you need to slice the back down the wall. If it’s easier for you feel free to pretend you are sitting in a chair and in that way you will be in a squat position.
Remember if you sit lower, the move will be more difficult and you will feel more pressure on the knees. Therefore, make sure not to go too low.
Remember, the lowest point is when the thighs are actually parallel to the ground. You need to stay in this position for around 30 seconds or until you notice that your muscles are getting tired.
Remember to stay in your comfort zone, start with at least 15 seconds, and for sure you will get to 30 seconds.
5. Leg Lifts
The best way to keep your knees healthy is to strengthen the joint muscles. Strong joint muscles means lower stress on the knees. Also in that way, you will keep your knees free from injury and pain.
There are many options to do leg lifts; you can use a leg lift machine, add weights or simply use your body weight. In order to do this exercise, you need to lie down on the ground and keep the right leg on the ground.
After to raise the left leg off the ground, then lower it and do three sets of 12 reps. After you should repeat on the other side. If you want healthy knees, you need to do at least one of the exercises above mentioned.