May 15, 2007
Easy Exercises for Healthy Knees
by Anne Kosacheff, Physical Therapist
This year we have educated you about knee anatomy, common problems, and the importance of taking care of your knees. This month we will cover some easy exercises to keep your legs and knees flexible and strong.
Here are some easy stretches to do to ease the strain on your knees:
1a. Put your foot up on a short step, stool or bench. Point your toes up toward the ceiling, and slowly bend at your HIP (keep your back straight) until you feel a pull in the back of your thigh. Hold the stretch for at least 60 seconds (a very long time when you are stretching a tight muscle!). Be sure to hold on to a chair or table if you need help to maintain your balance. Once you are more limber, try turning your body to the left when you stretch the left leg. This stretches your hip and sciatic nerve a bit. Again, hold for 60 seconds. (Keep your toes UP!). Also try turning to the right when stretching your left leg to release the inner thigh. Be sure to keep your hips level and your toes up at all times!
1b. If you are not able to stand on one leg, try this stretch for your hamstrings. Lie on your back, reach down and hold your knee with both hands. Clasp your fingers behind the knee, and straighten the knee as far as you can. Now pull your toes toward your knee. You should feel it stretch along the back of your leg. Count to 60 (or take 8 slow, deep breaths), slowly lower your leg and repeat on the opposite side.
2. To release your calf, step back with one footand push against the wall with both hands. Lift your chest up, and drop your pelvis toward the wall. Breathe and hold the stretch for 60 seconds, then bend your back knee, and hold for 60 seconds. Repeat on the other side.
3. A great quadriceps stretch is shown here. If you are not able to hold your foot or ankle in your hand, put your foot back behind you on the stool you used for stretch #1a. keep your knees close together, and your back tall and straight. Slowly press your knee back until your knee is lined up in back of your hip. You should feel that in the front of your thigh. If it hurts your knee joint, try another way that does not require as much flexion in the joint. Visit your friendly Physical Therapist if you have troubles.The next 4 exercises are to strengthen your leg, providing more stabilization at the knee. Be sure the stretch AFTER strengthening to avoid getting cramps in your muscles.
4. Get a piece of theraband from the PT department (907-543-6342), tie it in a circle around your knees. You can sit up, or lie back like the picture shows. Move your knees out and back, moving slowly. This actually strengthens your hips, which takes some stress off your knees.
5. Sitting against the wall is a terrific way to strengthen your quadriceps (remember where they are?). slide down the wall, keeping your knees BEHIND your toes, until your thighs are about parallel to the floor. Stay there as long as you can. Try to "sitfive seconds longer every day.
6. Get that theraband you received from PT, and put it around your ankles. Rest your left heel on a stool, and pull your right foot back underneath you. You may need to hook the band around the heel of your shoe to keep it from rolling up your leg. Repeat 10-12 times, and repeat with the right leg up on the stool.
7. After performing 10-12 repetitions of exercise #6, bring your feet together under the chair. Plant your right foot on the floor and kick your left foot up, hold two seconds and lower slowly. Again, you may need to hook the band around your shoe to keep it from rolling up your leg. Repeat 1012 times.Many of these exercises for your knee will help if you have hip pain, back pain and/or foot/ankle pain. Please be sure to check with your medical provider or health aide if you have any medical problems that may be affected by exercise.