Knees Get Weaker as We Age

   When it comes to the knees, most are willing to accept they become more vulnerable as they age. Father time is undefeated, as the saying goes. Even a family history of knee problems does not automatically mean your knees are destined, for doom. The knee is a complex joint like his friend, the hip we talked about in an earlier blog. Traditionally classified as a hinge joint, the knee is an important link in the kinetic chain (hips, knees, and toes, I mean feet).

       The knee consists of four bones; the femur (thigh bone), the shin(tibia) also a smaller bone alongside the shinbone, and the knee cap (patella). Tendons and ligaments that help keep the bones in place and the structure stable. Lastly, cartilage(menisci) is the shock absorber for activities, such as walking, jumping, and running.

        Knee problems can be the outcome of cartilage damage. Cartilage is likened to an eraser, it wears down over time. Unlike an eraser, we can promote cartilage regeneration through whole foods. Although, not all knee pains are a direct indicator that the problem lies in the knee. 

Problems can stem from the hips or feet, and weakness in those areas will add pressure to the knee as well. Other indirect ways the knees can be negatively affected is from a poor diet along with excess weight.   

        No, we are not doomed to horrible knee problems after a certain age if we continue to develop them. Increasing your mobility, strength, and stability can help ensure you do not have to live with pain. However, if your knee pain is accompanied by swelling, you may need to consult a medical physician. Having no symptoms like swelling, or constant sharp pains, and has not been diagnosed with any underlining bone disease. The following exercises will help strengthen, mobilize, and stabilize the kinetic chain.

Minimum equipment needed: 

Light to medium resistant long band, mini resistant band, and a foam roller. In the United States, these items can be found at Walmart for under 15$, and If you are in Europe at Action for under 10 euros.

Ankle Mobility:

 With the long band anchored to something that is fixed, loop the other end around your ankle in a lunging position with your knee comfortably resting on the floor. While keeping your front foot flat on the ground, push your knee forward as far as you can without the heel lifting off the floor

Foam Roll Quads and Hip Flexors:

 From just below your hip bone to just above your knee roll-out, any tightness you might feel for one to five minutes twice a day and after workouts.  

Single-Leg Bridges:

  Start by lying in a prone position on the floor with your knees bent so your feet can lay flat on the floor. Lock your hands behind the knee of one leg, then pull that knee towards your chest. Use the other leg to drive your hips up as high as possible through the heel of your feet. Remember to engage the core and squeeze the glutes.

Banded Lateral Steps: 

With the mini band around your ankles (if that is too difficult, the band can go around your knees or thigh), remember the higher the band is, the easier the exercise becomes. 

Keep your shoulders and hips level, do not lean forward while keeping tension on the band; take a lateral step out by using your glute of the leg that’s not moving, to just past shoulder wide apart then back to neutral. 2 sets of 20 reps each side.

Single-Leg Box Squats:

 If at home, you can use a chair. Standing in front of the chair/box, shift your weight to one leg, and with control lower down till your butt tap the box/chair, then return to standing. 3x 15reps each leg.

Single-Leg Squat Reach: 

Squat (similar to the single-leg box squat), and reach to the outside of your foot with the opposite side hand, before returning to the standing position, then again on the same leg squat this time with the same side hand reaching for the inside of your foot. 10 reaches per hand per leg.

Live life free and stay fit!

J’Nathan Bullock CSCS