Knee injury or knee pain can become a real problem, particularly if you have crossed your 40’s. The natural aging process sadly takes a toll on your body. Your bones begin to weaken, the healing process becomes slow and joint movements get restricted. Maintaining fitness with an exercise routine while you deal with knee weakness or injury is a real pain …well, in the knee. Does this mean your days of health and fit lower body are gone?
Of course not! All you need to do is change the way your workout. This would allow you to not only remain in great shape but also not put any stress on the weak knees. The best part is that your joints will become stronger and more importantly, pain-free. So try these top 5 lower body exercises and see how they work for you.
Top 5 Exercises for Lower Body with Weak Knees
Keeping your lower body in shape becomes effortless if you perform the right exercises. Vigorous routines like squats, jumps, and lunges become extremely painful for people who have weak or injured knees.
The following activities, however,are perfect for sculpting your lower body while putting little to no strain on your knees. Continue reading to find out more.
Warming Up
Before starting the actual workout, make sure you warm up for at least 5 minutes. This prepares your body for the upcoming effort and ensures that your jammed knees ease up a little. You can warm up by performing a short walking routine, climbing a few stairs or simply jogging on the spot. Once your body is ready, dive into these 5 exercise routines.
1. Straight Leg Deadlift
This exercise is excellent for people suffering from weak knees or knee pain. Not only will it help tone your lower body, but also correct your movement pattern and help recover from pain in the knees. All you need to perform a straight leg deadlift is your favorite set of dumbbells.
Let the weight hang on both sides of your body and stand with feet wide apart. Keeping your legs straight, bend your back to make it on the same level as your hips. Make sure your knees don’t bendduring the process and go down as much as you can without straining your knees and back.
Repeat the exercise as many times as you comfortably can. You need to attain 3 sets of 15 reps.
2. Heel Press
This workout routine is very kind to your knees. Lie down on your stomach and keep your hands under your chin. Bend your legs and put the knees straight on the floor. Once the heels are pressed, raise your thighs upwards as high as you can possibly go. Once you have reached highest, bring your legs down quickly and repeat. Do 3 sets of 20 reps each time.
3. Side Plank Hip Bridge
This exercise helps your hips and glutes work out at the same time and ensures that your legs become strong and lean.
To perform this workout, lie down on your side with your body supported by your arm and elbow. The leg beneath you should be slightly folded, while the leg on top should be straight. Put your other hand behind your ear with elbow bent. Hold this position for 30 seconds or more. Repeat this with the other side of the body. Do at least 3 sets of this exercise.
4. Step-Ups
Step-ups can be performed on actual stairs or a bench. If you do them with dumbbells, they will make the lower body work harder. Make sure while you are doing the stepping up movement, your static leg that is in the air should be at 90 degrees.
Repeat the process with both legs for as long as you can. Continue to increase the time each day and see how long you can do this exercise. Doing 5 sets would work.
5. Single Leg Half Squats
Single half leg squats will ensure that your knees do not take much strain. The knees will be in action but without any discomfort to them.
All you need to do is balance on one leg and squat halfway with the opposite leg extended straight. Make a motion like you are sitting on a chair, but you stop somewhere above the middle level. Go only as low as your knees allow you to. Don’t try to push for more.
You can start this exercise for 30 seconds the first three days, 40 seconds the next to and then gradually increase the time. Aim for 2-3 minutes within a month’s time. Do three reps of this.
Try out all the exercises mentioned herein and see which ones work best for you. Just remember you need to take it slow if your knees have become weak. With time, they will gain the strength to endure exercises routines with ease. Eating healthy also helps in making your bones strong, so make sure you’re getting enough nutrients particularly calcium and vitamin D. Good luck!
