My Aching Knees!

By Gloria Kamil

Knee pain is one of the biggest complaint and concern I hear from women. The most common knee pain I've seen over the years is usually due from carrying too much weight and joint injury. If you are overweight every extra pound counts between 4 – 5 pounds of compressive pressure on each knee.

Here are some strengthening knee exercises that can be done at home. With all exercises start out gradually; the goal is to prevent injury and knee pain, not cause it. Before doing each exercise you will need to warm up for at least 12-20 minutes. Walking is a great way to warm up, rebounding with jumping jacks one of my favorite and stationery cycling to increase blood supply to the muscles.

Seated Leg Extension: Sit in chair, upright with out slumping abs tucked in and extend legs, heel to floor. Keep your knees straight as possible without locking the knee. Tighten your thigh muscles (quads) and hold for a count of at least 10 seconds for 12 repetition and gradually work up to 3 sets as you progress from there you can add 3 –5 pound ankle weights.

Quadriceps Leg Lifts: Lie flat face up on floor or rest upon elbows with out sinking into your shoulders; lift your body up tuck abs in and upward this will prevent shoulder and elbow discomfort. Bend left knee keep foot flat on floor, keeping the right leg straight. Slowly lift it to the height of the left knee. Hold for 3 – 5 seconds and lower it down, do 10 – 12 repetition and switch legs. Work up to 5 sets, as you become stronger you can add 3 – 5 pounds ankle weights for more resistance.

To stretch your quadriceps lie on your left side bend the right knee and grasp your right ankle tightly and pull the leg backward close to your buttocks and push the hips forward at the same time. When doing the stretch, be careful not to strain the knee structure by over-flexing your knee. Pull the ankle slowly in a backward direction rather than upward.

Lying Prone Hamstring Curls: Lie face down with arm bent with hands stacked on floor and head resting on hands; legs extended, adducted and parallel with feet pointed; you may place a pillow or pad under your hip. This will give you a slight bend to increase the stress to the hamstring. Keeping legs adducted (closed and pressed together) at all times, slowly bend both legs in and pull in toward buttocks hold and slowly lower down and repeat 10 – 12 times building up to 3 – 5 sets. As you become stronger you can add 3 – 5 pound ankle weights for more resistance.

Walking: Walking backwards helps to develop your hamstrings (I use this technique in my boot camp). When walking or running backwards your weight is distributed more evenly therefore resulting in less strain on your knees.

To stretch the hamstrings stand upright with your weight balanced on the left leg and place the right leg with knee straight, lock on a table or bench that is close to the height of your hips; bend at the waist, extend your arm over your lower leg and lower your head toward the right leg keeping the knee straight as possible without locking the knee. Hold for 10 – 20 seconds and repeat several times on both legs.

Weight training exercises are the best way to rebuild muscle that you have lost, along with aerobic exercise which will help expedite losing unwanted fat. You can do both with the help of an experienced and qualified fitness teacher and trainer.

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