5 Movements To Make Your Knees Feel 20 Years Younger
The Friday Five
Takeaway: The article outlines five exercises to improve knee strength and health, particularly beneficial for addressing knee pain and stiffness. These exercises include Heel Slides, Heel-Elevated Bodyweight Squats, Step Downs, Resistance Band Leg Extensions, and Dorsiflexion Mobility Stretch. Regularly performing these exercises can lead to less knee stiffness, reduced pain, and improved knee health, making you feel younger and more active.
Download the full routine for younger knees by clicking the button below.
Read on for descriptions and more information about why they work.
5 Movements To Make Your Knees Feel 20 Years Younger
As we age, many people begin to experience aches and pains throughout their body. Knee pain is notorious. Stiffness and discomfort prevents many people of engaging in activities they used to love. Recreational sports, hiking, pickle ball, and many other activities that seem impossible today because of knee pain.
But it does not have to be this way.
Even if you already experience knee pain, there is still something that can be done to reduce pain and discomfort so that you can get back to the activities that you love.
Below are five great exercises anyone can begin implementing regularly into their weekly routine to start improving knee strength and function. Many of these can be done daily, and the more often you perform them the faster you’ll feel the benefits.
Let’s dive in.
Heel Slides
Lie on your back with your legs straight and hands at your sides.
Slowly slide one heel on the floor toward your butt until your foot is flat on the ground. (Or as far as you can until you feel a stretch in your knee and quad.)
Slowly extend the leg back out straight, and repeat for the prescribed number of repetitions.
Be sure not to arch your lower back or twist your body.
Switch legs and repeat.
Perform 2-3 sets of 6-10 repetitions on each leg.
Why they work:
Improve Range of Motion: Heel slides involve controlled movement of the knee joint through a range of motion. This can help maintain and improve flexibility in the knee joint, reducing the risk of stiffness and improving overall joint health.
Heel-Elevated Bodyweight Squats
Set a weight plate (or another sturdy object) on the ground to create an inch or two of height, and place your heels on the plate.
Set up in your standard squat position (feet shoulder-width apart, toes straight ahead or pointed slightly outward).
Push your hips back to sit into a squat movement. Make sure to keep the back flat and core engaged throughout the movement.
Try to sit low enough for your hamstrings to touch your calf muscles. (If you can't do this, aim to work toward it.)
It is normal for your knees to move past your toes for this squat variation.
Repeat for the prescribed number of repetitions.
Perform 2-3 sets of 10 repetitions. Start with heels raised 1-2 inches.
Why they work:
Reduced Shear Force: By allowing the knees to move slightly past the toes, this exercise can reduce the shear force on the knee joint. When the knees are allowed to track forward, it can create a more natural and comfortable squatting motion for many people. This can be especially beneficial for those with knee issues, as it reduces the load on the knee joint.
Strengthening Multiple Muscle Groups: Heel-Elevated squats target not only the quadriceps but also the hamstrings, glutes, and lower back muscles. Strengthening these muscles can help stabilize the knee joint and provide better support during daily activities and other exercises.
Improved Technique: This exercise encourages individuals to sit low in the squat, aiming for the hamstrings to touch the calf muscles. This promotes good squatting technique and helps individuals develop better control and form during the exercise. Proper technique is essential for knee health and overall safety during strength training.
Step Downs
Stand on an aerobic step or another sturdy elevated surface.
Lift one leg out in front of your body.
Keeping your planted foot completely flat (not letting your heel come up), slowly lower your raised foot to the ground.
Gently push your knee over your toes as you lower to the ground.
Lower yourself enough to gently tap your heel on the floor, then push yourself back up to an upright position.
Repeat for the prescribed number of repetitions, then switch legs.
You can increase the difficulty and range of motion by adding extra height to the platform you're standing on.
Perform 2-3 sets of 8-10 repetitions on each leg. Increase the difficulty by increasing the height of the step. (Start at one inch if currently experiencing knee pain.)
Why they work:
Strengthens Quadriceps: Step Downs primarily target the quadriceps muscles in your thighs. These muscles play a crucial role in knee stability and function. Strengthening the quadriceps can help reduce the risk of knee injuries and alleviate knee pain.
Improves Patellar Tracking: The exercise involves controlled movement of the knee over the toes, which can help improve the tracking of the patella (kneecap). Proper patellar tracking is essential for knee stability and to prevent issues like patellofemoral pain syndrome.
Enhances Knee Joint Stability: By performing the exercise with a controlled descent and ascent, you're also engaging the stabilizing muscles around the knee joint. This can help improve overall joint stability, reducing the risk of knee instability or giving way.
Increases Balance and Proprioception: Balancing on one leg during the exercise challenges your balance and proprioception (awareness of your body's position in space). This can be particularly helpful for individuals with knee issues as it promotes better coordination and control of movements, reducing the likelihood of falls or further injuries.
Resistance Band Leg Extensions
Begin by wrapping a pull-up assistance band (infinity band) around a sturdy object or machine.
The band strength should be pretty difficult.
Wrap the other end around one leg, just below the knee joint at the top of the calf muscle.
Take a few steps back to provide some resistance in the band.
Use your non-banded leg to brace yourself.
Keeping your foot flat on the ground and pointed directly at the base of the resistance band, allow the band to bend your knee.
Slowly straighten your leg until your knee is in a locked position. Squeeze for 2-3sec.
Repeat for prescribed number of repetitions. Complete on the other leg.
Perform 2-3 sets of 10-12 repetitions on each leg.
Why they work:
Isolation of the Quadriceps: The position of the band allows you to target the quadriceps muscles in isolation and without any impact or stress on the knee joint itself. Strong quadriceps help stabilize the knee joint and provide support during dynamic movements, reducing the risk of strains and tears.
Patellar Tracking: By strengthening the quads, this exercise can help improve the tracking of the patella (kneecap) and reduce pain. This can also be beneficial for individuals who experience patellar tracking issues or conditions like patellofemoral pain syndrome.
Balanced Muscle Development: Resistance Band Leg Extensions can help ensure balanced muscle development around the knee joint. Imbalances in muscle strength, particularly between the quadriceps and hamstring muscles, can contribute to knee problems.
Dorsiflexion Mobility Stretch
Using a wall or post, position your foot about 5 inches away. (You can measure four knuckles and an outstretched thumb, as shown.)
Take a kneeling stance. While keeping the knee over the second and third toes, push your knee toward the wall.
Do not let your heel come off the ground.
Take note of how far away from the wall you can go before lifting your heel. Hold this position for a few seconds.
Gently rock your knee back and forth toward the wall, trying to stretch and go a little further each attempt.
Repeat for the prescribed amount of time.
Perform one set of 60-90sec on each leg.
Why they work:
Improved Ankle Mobility: By performing this exercise, you are actively working on dorsiflexion, which is the movement of bringing your toes closer to your shin. Improved ankle mobility is essential for proper biomechanics during various movements, including walking, running, and squatting. When your ankles have better range of motion, it can reduce stress on the knees.
The Path To Younger, Pain-Free Knees
Some exercises may challenge your preconceptions about what is good for your knees. However, they have have all be shown to reduce knee pain and help strengthen the muscles that support good knee health.
If you perform these exercises regularly, your knees will begin to feel less stiff and more pain-free. From personal experience, they’ll help you feel twenty years younger.
P.S. Don’t forget to click here to snag the full knee routine.