EXERCISES
TO PREVENT LESS INJURIES
Do you worry that working out
could cause more knee damage or pain?
- As long as your doctor says it’s OK
- Exercise is, the best thing you can do is to strengthen the muscles that support your knee
& keep them flexible - Start slowly & build up over time
WARM UP FIRST
- You can
1. Ride a stationary bike for about 5 minutes
2. Take a brisk 2 minute walk while pumping your arms
3. 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 kne& 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
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, adjust your position
- Repeat the exercise & try to hold the sit position a few seconds longer each time
- If this
becomes easy, you can add ankle weights, slowly increasing the weight from
1 to 3 to 5 pounds
CALF RAISES
- Stand facing the back of a sturdy chair or 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 them
- 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 1 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 you think it's 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
- 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 and return to your starting position
- Do 3 sets of 10-15 reps
- You might ask a gym staff member for assistance the first time you do this
DON'T SO THIS TO 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 exercise is good
- So skip high-impact activities such as running or intense aerobics
- Notice what feels right for you
- For example, some people love elliptical machines, but others don’t
- Swimming, jogging in water, or water aerobics are perfect
- Your body in water weighs one-sixth of what it does on land
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