Fittest over-50s

How to strengthen your knees

Here are three exercises to strengthen the small stabilizing muscles around the knee. Please remember this: the less you do, the less you are able to do.

Three great exercises for the knee

All you need for these exercises is a solid, stable chair. For the third one, you’ll also need a ball.

1. Quad / hamstring / glute squeeze

Sit in a chair with your legs hip distance apart and feet on the floor. Place your hands on the inside of the knee (usually this is the weakest part of the knee muscles). Squeeze all the muscles in your lower body (your bum and front and back of legs), but really focus on that inner knee muscle. Do two sets of 25 repetitions.

2. Leg Extensions

Stay seated in the chair. Keep your left foot on the floor and straighten your right leg. As you straighten that right leg squeeze all the muscles in the front of your leg above the knee, focusing on ‘turning on’ that inner knee muscle discussed in the above exercise. Repeat 20 times.

Small ball roll

Sit in a chair. Place a small Pilates ball underneath your right foot. (You can buy these balls at the ‘dollar’ store. They are slightly smaller then a basketball, plastic on the outside and filled with air). Start with the ball under your toe. Slowly straighten your leg and roll your foot out on the ball so the ball ends up under your heel. Roll it back to the starting position. Repeat 20 times.

Keep moving too

The exercises covered within this series are strength exercises. Cardiovascular exercise is also a vital component of any exercise routine. If you want to supplement the above strength exercises with cardiovascular activity but your joints hurt when you walk, pool aerobics can be a great way to get the benefits of cardiovascular activity with minimal joint pain. Performing your aerobic activity in the pool can maintain or improve joint range of motion, burn calories, help you stay active, and maintain or improve your cardiovascular health. Try joining a local aquafit class or go to the local pool and do your own workout.

In-pool ideas:

-walk back and forth across the shallow section of the pool

-walk sideways back and forth across the shallow section of the pool

-march in place and play around with different hand motions – for example push and pull the water with your hands

-grab and noodle or a life preserver and “run” in the deep water.

Kathleen Trotter is a personal trainer and Pilates equipment specialist located in downtown Toronto. She is currently completing a Masters degree at the University of Toronto in Exercise Science. Visit kathleentrotter.com.

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