3 quick ways to protect and strengthen your knees

Do your knees need nurturing? As I watch my toddler teeter and tumble to the floor while learning to walk, I can’t help but think how nice it must be to have brand-new knees.

Throughout our youth, we engage in many activities that are rough on our knees without ever realizing how critical this joint is to our mobility. And, luckily, there were copious amounts of cushiony cartilage bearing the brunt of our high-impact, knee-knocking ways.

As the largest, strongest joint in the body, the knees enable you to perform everyday movements from sitting to standing, to jumping, bending, and walking. But as the body matures, years of wear and tear cause bothersome aches and pains, making us increasingly aware of this sensitive joint’s fragility. So it’s important to do everything possible to protect your knees as you age.

Strengthen your knees to save them from further damage with these easy-to-implement daily habits. You will need a light free weight and a yoga mat.

You wouldn’t hop into your car on a cold day, turn the key in the ignition, and floor it to 100 mph without warming it up first. The engine needs adequate time to prepare for the workload ahead. Similarly, the knees benefit from gentle movements and stretches to warm up prior to exercise, or even daily activities.

March in place or perform high knees for 30 to 60 seconds. Walking for five minutes is also a good option for warming up the joints and promoting better circulation.

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One of the biggest hazards to knee health is practicing exercises improperly. And this often occurs with movements such as squatting, a movement that you perform throughout your day. Essentially, a squat is bending. So every time you crouch down to pick up an object, or stand from a seated position, you are squatting. Therefore, it only makes sense to learn the correct and safe way to execute this exercise.

Step 1. Using a sturdy chair, sit at the edge of the seat. Plant your feet firmly, hip-distance apart.

Step 2. Without using the arms of the chair for support, or pushing your hands off your thighs for momentum, press your body weight into your heels to stand. Your core should be engaged, shoulders back, and gaze forward. You should feel the force of the movement in your glutes, hamstrings, and quadriceps. And this is the form you will want to mimic each time you bend, or sit to stand.

Resistance exercises such as squats, lunges, and weight training help to fortify the muscles supporting the knee joint. By keeping these muscles strong, they can better stabilize the knee joint, which can ultimately reduce your risk of injury. Other aerobics like walking, swimming, or using a recumbent bike or an elliptical machine are ideal for boosting knee health.

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Try incorporating some of these light exercises into your weekly workout routine. If you suffer from sore knees or have had knee surgery, always consult a physician prior to beginning new exercises.

Ashley Blake Greenblatt is a certified personal trainer and wellness coach in South Jersey. To learn more about her virtual training program, go to ashleyblakefitness.com.