Knee pain and discomfort is something that can affect men and women of all ages. If you aren’t mindful, it is easy to temporarily or permanently damage your knees. Of course, aging is inevitable; it is imperative that you stay aware of how your activities are affecting your knees. Whether your knees are in great shape or have taken a beating over the years, these stretches and exercises will help you strengthen your knees and prevent future damage.
If you are near a wall, you’re ready to rock at this exercise. Stand with your back against the wall and slowly bend at your knees as if you were sitting in an invisible chair. Always check that your knees are never over your toes and are in line with your hips. Hold this seated position for 10-15 seconds and gently slide up the wall to a straight and standing position. Even though this exercise places some stress on the knees, it helps build strength for protecting the joints and muscles around your knees. Wall sits also strengthen your glutes, hamstrings, quads, and lower legs. Any pain felt during this exercise should be felt in your muscles and not in your knees.
Marching in Place
Marching in place might seem silly, but it is a great way to relieve pain in the knee, strengthen the muscles around the knee, and work in some very light and low impact cardio. Start by standing in place and begin lifting one leg up as if you were marching forward, but you will stay in one place. This exercise strengthens your quad muscles without putting weight on your knees. This is a nice exercise to do if you have been sitting for a long time. Get your blood moving and start marching!