Knee health is not something one can achieve sitting down, quite literally! Our knees are responsible for helping us stand, walk, run or jump, which is why it is imperative to look after them well. When tennis champion Roger Federer announced his retirement from the sport in September this year, one of the reasons he gave was knee injuries and surgeries. While this wasn’t the first such instance, knee injuries are now affecting people who are much younger. Here are some home exercises you can do to ensure that your knees remain healthy in the long run.
SEATED KNEE EXTENSION
Sit on the couch or a chair with your legs flat on the ground. Extend your knee until your leg is parallel to the ground. Hold the position for five to 10 seconds before moving on to the other leg. Doing 10 to 15 repetitions of this exercise is recommended by physiotherapists. Seated knee extensions can be done by people of all ages, whether you are at home or at the office.
SIDE LEG RAISES
This exercise can be done lying down on either side or standing up, whichever way is comfortable for you. If you are standing up, all you need to do is raise one leg to the side and hold your position for five to 10 seconds. Repeat this 10 to 15 times before moving on to the next leg. In case you are lying down, turn to your side and follow the procedure.
POP A SQUAT
When it comes to exercises that require you to bear your body weight, Mumbai-based orthopaedic surgeon having his own clinic, Physiofitguru, and sports physiotherapist Dr Ajay Yadav says, “People often believe that climbing or squatting can stress your knees, but till your knees are healthy, there is no restriction on what you should do.” Squatting leads to lubrication in the knee joint and aids
mobility.
STRAIGHT LEG RAISES (SLR)
Lie down on your back and place your hands by your sides or under your glutes for support. Raise one leg straight up and try to hold it there for five to 10 seconds. Repeat this with your other leg until you complete at least 10 to 15 repetitions. “This exercise helps to stimulate the quadriceps, one of the main muscles that support the knee joint,” says Dr Deepanshu Khatri, head of department at a physiotherapy clinic in Delhi.
KNEE ISOMETRIC EXERCISE
Lie on your back with a rolled-up towel underneath your knees. Gently press the towel downwards with the help of your knees for five to 10 seconds. Repeat this exercise 10 to 15 times to relieve your knees.
PRONE LEG RAISES
This one requires you to lie on your face. Place your hands on either side of your chest or rest them above your head. Slowly raise one leg and hold it there for a couple of seconds. Repeat this 10 to 15 times before moving to the other leg.
THE QUADRICEPS AND HAMSTRINGS BALANCE
“The two main muscles supporting the knee joint are the quadriceps and the hamstrings. Maintaining a balance between these muscles is important to improve strength,” says Dr Deepanshu. He also tells us that earlier, people over the age of 50 to 55 would experience knee osteoarthritis changes – pain, swelling, stiffness and bone spurs, to name a few. However, now, individuals who are in their 20s and 30s have also started witnessing signs of knee osteoarthritis. Luckily, this can be prevented with the help of basic exercises and a healthy lifestyle.
Daily walks help maintain a healthy body weight, say experts
MAINTAIN AN ACTIVE LIFESTYLE
EXERCISE REGULARLY: Exercising regularly has proven efficacy when it comes to knee health. “If your knees are healthy and there are no degenerative signs, the most important thing you can do is lead an active lifestyle, which includes maintaining a healthy weight and walking every day,” says Dr Deepanshu.
DON’T SKIP WARM-UPS: Proper stretching or warm-up exercises are a must as they allow your body to get used to the movements and mobility to perform workouts. If you have recently joined the gym, take to activities like kicking or jumping gradually.