IS IT SAFE FOR ME TO EXERCISE
Are you worried that working out could cause more knee damage or pain?
- As long as your doctor says it’s OK, the best thing you can do is to strengthen the muscles
that support your knee & keep them flexible. - Start slowly & build up over time.
- Talk to your doctor about which specific exercises are good for you.
Warm Up First
- You can ride a stationary bike for about 5 minutes, take a brisk 2-minute walk while
pumping your arms or do 15-20 wall push-ups followed by the same number of calf raises. - Doing this will help you get more out of your workout, prepare you to stretch & lower your
risk of an injury.
Straight Leg Raises
- If your knee’s not at its best, start with a simple strengthening exercise for your quadriceps,
the muscles in the front of the thigh. - This move puts little to no strain on the knee.
- Lie on your back on the floor or another flat surface.
- Bend one knee & place your foot flat on the floor.
- Keeping the other leg straight, raise it to the height of the opposite knee.
- Repeat 10-15 times for 3 sets
Hamstring Curls
- These are the muscles along the back of your thigh.
- Lie flat on your stomach.
- Slowly bring your heels as close to your butt as you can & hold that position.
- Do three sets of 15.
- You can also do this exercise standing while you hold onto a chair & lift one leg at a time.
- If this becomes easy, you can add ankle weights, slowly increasing the weight from 1 to
3 to 5 pounds.
Prone Straight Leg Raises
- Lie on your stomach with your legs straight.
- Tighten the muscles in your bottom & the hamstring of one leg & lift toward the ceiling.
- Hold 3-5 seconds, lower & repeat.
- Do 10-15 lifts & switch sides.
- You can add ankle weights as you gain strength.
- You shouldn’t feel back pain.
- If you do, limit how high you lift up.
- If it still hurts, stop & talk to your doctor.
Wall Squats
- This is a more advanced move.
- You’ll keep your feet on the floor.
- Stand with your back against a wall, your feet about shoulder-width apart.
- Slowly bend your knees & keep your back & pelvis against the wall.
- Hold for 5-10 seconds.
- Don’t bend too deeply.
- If you feel pressure or discomfort in your knees, change your position.
- Repeat the exercise & try to hold the sit position a few seconds longer each time.
Calf Raises
- Stand facing the back of a sturdy chair or try other support such as the back of a couch,
or a wall bar at the gym. - You can also do this on the stairs, holding on to the banister with your heels hanging off
the edge of the step. - Slowly raise the heels as high as you can, then lower.
- Do three sets of 10-15.
- When it becomes easy, lift one foot slightly off the floor, with all your weight on the other foot.
Step-Ups
- Place one foot on a step bench, platform or the lowest step on a staircase.
- Keeping your pelvis level, bend your knee & slowly lower the opposite foot to the floor.
- Lightly touch your toe to the floor, then rise back up.
- Repeat 10-15 times, then switch legs.
- If this is to easy, use a higher step, or touch your heel instead of your toe.
Side Leg Raises
- Lie on one side with your legs stacked.
- Bend the bottom leg for support.
- Straighten the top leg & raise it to 45 degrees.
- Hold for 5 seconds, lower & relax briefly, then repeat 10-15 times.
- Switch sides & start over.
- If you want to try a bit of a different spin on the move, point the toe of your upper leg
slightly toward the floor as you raise it.
Leg Presses
- Sit on a leg-press machine with your back & head against the support & your feet flat on
the foot plate. - Adjust the seat back so it’s comfortable.
- Slowly push the plate away from you until your legs are extended.
- Bend your knees & return to your starting position.
- Do three sets of 10-15 reps.
- Ask a gym staff member for help the first time you do this.
No-No's for Your Knee
- Exercise should never cause pain or make it worse.
- Remember, muscle soreness after a hard workout is normal.
- But sharp, shooting, or sudden pain in the muscles or joints means you should stop &
check with your doctor.
Knee-Friendly Cardio
- Gentle is good.
- So skip high-impact activities such as running or intense aerobics.
- Notice what feels right for you.
- For example:
1. Some people love elliptical machines, but others don’t.
2. Swimming, jogging in water, or water aerobics are often great!
3. Double-check with your doctor about your exercise plan.
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