BY JOANNE BARRY COLON
Did you know that 25 percent of women and 16 percent of men between the ages of 50 and 70 experience knee pain due to age, being overweight and suffer from weak or tight muscles? Research shows that people who stand and sit for long periods of time often experience stiffness and chronic knee pain.
As a Certified Personal Trainer and post rehab specialist, I encourage clients to incorporate a daily exercise routine that includes strength training and stretches.
Below are several exercises and stretches to help decrease knee pain:
• Quadricep Stretch: Stand upright and place one hand on the wall or chair for support and pull your right foot toward your buttocks until you feel a stretch on the quadriceps. Hold this stretch for 20 to 30 seconds and repeat on the left side. Do one to two sets.
• Wall Sit: Stand up against the wall and place your feet about six inches away from the wall (be sure to keep your knees directly over your ankles). Keep your head, shoulders and upper back against the wall and slide down the wall until your thighs are parallel with the ground and hold this position for a minimum of 20 seconds to maximum one minute, rest and repeat two to three sets.
• Hamstring Stretch: Lie on your back with both feet on the floor and knees bent, and then extend the right leg straight up and interlace your fingers behind your hamstring, and gently pull your leg toward your face until you feel a slight tightness in your hamstring. Hold for 20 to 30 seconds, then repeat on the left side. Repeat one to two sets.
• Single Leg Bridge: Lie on the floor, feet flat on the floor about a foot apart, then extend the right leg up (keeping both knees parallel), hold your hips up for three seconds and lower your hips. Repeat this for 10 reps, then lower your hips and extend the left leg and repeat on the left side. Do two to three sets for 10 reps on each leg.
• Butterfly Stretch: Lie on your back, separate your knees to the floor, keeping the balls of your feet together, allow your knees to drop to the floor and hold for 15 to 20 seconds. Bring your knees back together and repeat two to three sets.
• Ball Adductor Squeeze: Lie on your back, both knees bent, place a ball between both knees and squeeze the ball for three to five seconds. Relax and repeat for 10 to 15 repetitions. This exercise can be done sitting in a chair. Do two to three sets.
• Hip Abductor Stretch: Lie on your back and cross your left heel on your right knee and interlace your fingers behind your right hamstring. As you inhale pull your knee in, and as you exhale, release your leg. Repeat on the other side. Do one to two sets.
• Lying Abductor: Lie on your side, with both legs straight, elevate your top leg the height of your shoulder (keep sure your hip parallel to the wall in front of you), and hold for three seconds. Lower your leg down about one inch from the other leg. Repeat 10 to 15 times, then repeat on the other leg. Do two to three sets.
I recommend consulting with your physician and, for best results, working one on one with a Certified Personal Trainer, post rehab specialist or physical therapist. Email your questions to firstname.lastname@example.org. Redeem this article to receive a complimentary 30-minute workout.