Try these 4 methods for strengthening your leg and preventing minor aches and pains
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4 moves to beat knee pain Americans of all ages suffer from knee pain, but exercise is one of the best ways for you to avoid becoming one of them. By strengthening the muscles around the joint you will decrease stress on your knees and reduce your risk of injury. Now here are four moves that will strengthen the muscles surrounding your knees. Let's start with Side Lying Leg Lifts. Lie on your side, legs straightened together and use your arm to support your head. Flexing your foot, lift that top leg up to about shoulder height, hold it, and then slowly lower. Make sure to repeat with both legs. You can use an ankle-weight for an extra challenge but make sure to secure it above the knee. Inner Thigh Leg Lift, let's take that top leg and place it onto the floor. Lifting your bottom leg let's go ahead and lift it up two to five inches off the floor and then back down. Again repeat this on both legs. The next exercise is a Straight Leg Raise. Go ahead and sit all the way up nice and tall. Sit against the wall to protect that low back if you need to, and go ahead and bend one leg. Flexing your foot let slowly raise your leg about 12 inches up off the floor. Hold it and then lower it back down, make sure to repeat on the other leg. And the last exercise is Short-Arc Knee Extensions. Staying in the same position, grab a ball about the size of a basketball and place it underneath your knee. Lift up from the knee and then lower back down, repeat on both legs. Now, do each exercise about 10 to 12 times each, three times a week to strengthen and protect your knees.