Sore knees are a problem for a lot of people. They can also become more of a problem as you get older. However, the biggest mistake you can make is avoiding exercising. These three exercises are designed to benefit those with sore knees, by strengthening the muscles and ligaments around the knees without causing you more pain.
Bosu Ball Single Leg Static Hold
This exercise is designed to strengthen the small connective muscles at your knees.
Perform the exercise by standing barefoot atop a BOSU, which is half of an exercise ball. Put one heel on the rounded side, the other leg lifted a few inches. This exercise seems pretty easy but it is working a lot of small muscle fiber, connective tissues, and ligaments. Be sure to hold for 3 minutes per leg and repeat about 3 times.
Exercise Ball Hamstring Curl
This exercise is to designed to not put any stress on your knees, but to encourage a lot more muscles than a regular hamstring curl where you lay on your stomach and sometimes can put pressure on your knees.
Perform this exercise by lying on your back with your legs extended, place your heels on top of the exercise ball. By pressing into your heels lift hips off of the floor and hold for a count. Then bend your knees and roll ball in until it’s under knees. Your knee will form a 90-degree angle for your legs. Roll out the exercise ball back out by straightening your knees but keep your heels lifted. Complete 3 sets of 15 reps.
Unstable Lunge
Just like the Exercise Ball Hamstring Curl, this exercise encourages a lot more muscles and works the small stabilizing muscles as well.
Perform this exercise by standing one foot on a pillow, or a thick soft pad, then step the other foot behind you a few feet. Bend your legs so that your front knees and back knee form 90 degree angles, but don’t allow your front knee to go beyond your front toes. Step your back leg forward to meet the other foot, to get back to your starting position. Perform 10 reverse lunges on one leg before switching to the other leg. Complete 3 sets on each side.
