We are in contact with a lot of people week to week and recently we have noticed that people are struggling with their knees.
Some are old injuries, some new and some just a way of life.
We have a passion for your physical and mental wellbeing and we want to help you take control. Here are some tips for knee strength. Let us know how you find them.
First of all, is exercise safe for me?
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 and keep them flexible. Start slowly, and build up over time. Talk to your doctor about which specific exercises are good for you.
Leg extensions
Our knees can spend a lot of time bent or flexed. This can cause lots of muscular and joint problems over time. A great tip is always to ‘get moving’ but what if your knees aren’t working correctly? Yes, this could cause more harm than good.
Sit up in your chair. Keep your feet flat. Lift one leg so your knee is around hip height or as high as feels comfortable. Keep the hip and knee still and go to straighten your leg. It’s best to not fully straighten your leg and tense your quad muscles.
Step-ups
Place one foot on a step bench, platform, or the lowest step on a staircase. Keeping your pelvis level, bend your knee and 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. Too easy? Use a higher step, or touch your heel instead of your toe.
Calf raises
Stand facing the back of a sturdy chair, 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 bannister 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.
Wall squats
This is a more advanced move. You’ll keep your feet on the floor. Stand with your back against a wall with your feet about shoulder-width apart. Slowly bend your knees, and keep your back and 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, and try to hold the sit position a few seconds longer each time.
This a progression. Please build-up to this but it’s important to progress.
Don’t forget to stretch
Always stretch after exercise. If you subscribe to our employee wellbeing video programme we give you stretches every week to build up your repertoire, but if you need any support feel free to email or call.
One last thing…
Exercise should never cause pain or make things 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 and check with your doctor.
Good luck and we hope you’re looking forward to a knees-up!