Strengthen Your Knees, Hips And Ankles With These 5 Exercises

Strengthen Your Knees, Hips And Ankles With These 5 Exercises

Your joints have the job of carrying you every single day.

However, over time, the padding and cartilage that absorbs the shock wears away because of wear and tear.

This causes our joints to weaken, leading to joint pains & discomfort. 

But not to worry, we’re here to help!

We’ve consulted with over 5 physical therapists to bring you 5 exercises that are designed to improve flexibility and balance, as well as strengthen joints in the long run.

So, follow exercises closely and do at least 3 sets of 15 of each exercise for as many times as you can a week.

Note: Make sure not to hold your breath while performing these exercises.

Now, here are the exercises:

#1 Knee Extension Exercise

  • Sit on a suitable chair that lets you place your feet flat on the floor.
  • Lift and straighten out your right knee and hold for 10 seconds.
  • Then straighten out your left knee and hold for 10 seconds. 
  • Repeat 15 times on each leg.

Madison’s tips: Do not overexert yourself if you can’t hold it for 10 seconds. Just hold it for as long as you can.

#2 Wall Squats

  • Stand with your back against a wall, feet shoulder-width apart. 
  • Bend your knees slowly, keeping your back and pelvis against the wall. 
  • Hold for 5-10 seconds. 
  • Repeat the exercise, and try to hold the sit position a few seconds longer each time.

Madison’s tips: Don’t bend or dip too deep! Change your position if you feel pressure or discomfort in your knees.

#3 Side Leg Raises

  • Lie on one side, with knees stacked on top of each other.
  • Arch the bottom leg (or keep it straight) for support.
  • Straighten the top leg and raise it to 45 degrees. 
  • Hold for 5 seconds, lower and relax briefly, then repeat 15 times. 
  • Switch sides and start over.

#4 Elevated-Step

  • Use a large, sturdy stool or exercise platform no taller than 6 inches.
  • Step up onto the platform with the right foot and raise yourself up.
  • Relax your left food and allow it to follow behind. The left foot should not be on the stool but should hang behind it.
  • Keep the body weight on the right foot and hold for up to 5 seconds.
  • Lower yourself gently down the platform, left foot first.
  • Swap sides, repeating for 15 times a foot.

#5 Clamshells

  • Lay on your side and support your neck with a rolled-up towel or a pillow. 
  • Lightly arch your knees toward your chest, keeping your back straight.
  • Keeping your feet together, lift your top knee toward the ceiling. 
  • Keep your hips straight, not allowing yourself to roll forward when you lift your leg. 
  • Pause briefly, then slowly lower your knee back down to the start position. 
  • Repeat 15 for the other leg.

Madison’s tips: Doing this exercise with your back against a wall provides support and prevents you from rolling forward.

If any of these exercises causes or increases your pain...

Stop immediately and rest the affected joints for 30 minutes to an hour before consulting with your physical therapist.

However, if these exercises help improve your condition, you can increase the exercise to 4-5 sets a week!

Most importantly, you need to do it at a pace that’s comfortable to you. 

So don’t give up, and keep at it!

Here’s Madison signing off, see you next Wednesday for another round of workout!

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