Podcast #7: Strengthening Arthritic Knees
Fitness Tips for 55+ Podcast - Episode #5: Strengthening Arthritic Knees
In this episode of the Fitness for 55+ Podcast, we're addressing a common concern: Can you strengthen arthritic knees without causing harm? Dr. Dustin Jones and Dr. Jeff Musgrave, Doctors of Physical Therapy, are here to provide practical guidance and their top three exercises for achieving stronger, healthier knees.
1. Mini Squats: Mini squats are a fantastic starting point for strengthening arthritic knees. Begin by standing with your feet shoulder-width apart, using a stable surface for arm support if needed. Lower yourself into a shallow squat, focusing on keeping your knees aligned with your toes and your back straight. Start with a comfortable depth and gradually increase as you build strength. Incorporating resistance, such as holding dumbbells at your chest, can further challenge your muscles and promote growth.
2. Step-Ups: Step-ups are another effective exercise for targeting the muscles around the knees. Begin with a low step and use arm support if necessary to maintain balance. Step up onto the platform with one foot, then bring the other foot to meet it. Alternate between legs and gradually increase the height of the step as your strength improves. Once you can perform step-ups without arm support, consider adding weights for added resistance. This exercise helps improve knee stability and mobility while reducing discomfort.
3. Hip Hinges: Hip hinges are crucial for strengthening the posterior chain and supporting knee health. Start by holding a lightweight close to your body, standing with your feet hip-width apart. Engage your core and hinge at your hips, sending your buttocks back as if reaching for an imaginary chair. Keep your back straight throughout the movement and avoid rounding your spine. Focus on feeling the stretch in your hamstrings and glutes as you return to the starting position. Gradually increase the weight and range of motion as you become more comfortable with the exercise.
Sets and Reps: To maximize the benefits of these exercises, aim for three sets of 8-10 repetitions for each exercise. Adjust the number of sets and reps based on your fitness level and comfort. It's essential to listen to your body and stop if you experience any pain or discomfort.
Additional Tips: Before starting your workout, warm up with light cardio activities such as walking or cycling to increase blood flow to your muscles. Afterward, perform gentle stretches targeting the thighs and hamstrings to improve flexibility and prevent stiffness. Embrace post-exercise soreness as a sign of progress, but be mindful of any persistent knee pain and consult with a healthcare professional if necessary.
By incorporating these exercises into your fitness routine and gradually increasing intensity, you can strengthen your arthritic knees and improve overall joint health. Remember to stay consistent, be patient with yourself, and celebrate your achievements along the way. Here's to stronger, healthier knees and a more active lifestyle at 55+!
