Our knees are one of the most stressed and complex joints
in the human body essential for almost every movement;
every step, jump, squat or climb loads the knee joint.
Knee cartilage has limited blood supply and doesn’t heal well.
Once injured it doesn’t repair fully, which can lead to
long term pain and stiffness.
Preventing injuries is key to knee health.
Strong protected knees mean:
- You stay mobile for longer
- Lower risks of arthritis
- Better Balance
- Freedom to exercise, travel and enjoy daily life
Surrounding Knee Muscles
- Quads: Extending the knee and absorbing shock
- Hamstrings: Stabilizes the back of the knee
- Gastrocnemius: Produces flexion of the leg at the knee joint
- Soleus: Helps push you forward and assists the quads in stabilizing the joint
- Glutes: Normalizes hip and thigh position, reducing the loading force on the knee joint
- Core: Supports proper alignment, reduces wear and tear on joints, and alleviates stress during movement
Simple daily exercises to protect your knees:
Complete 2 sets of 10 reps
1. Step ups
- Find a step
- Push up until both feet on the step
- Alternate your lead foot each time
Muscles Worked: Hamstrings, Quadriceps
2. Squats
- 10-15 Squats
- Every morning and evening
- Does NOT have to be a deep squat
where you sink past a 90-degree bend in your knees
Muscles Worked: Quadriceps, Glutes
3. Straight Leg Raises
- Lay on your back
- Bend the knee of one leg with your foot flat
- Keeping the other leg straight raise
it a few inches off the ground
- Hold for a few seconds, before slowly lowering
Muscles Worked: Quadriceps
4. Calf Raises
- Stand with your feet shoulder-width apart, toes forward
- Raise your heels slowly while keeping your knees extended
- Hold for one seconds, on the tips of your toes, before slowly lowering
Muscles Worked: Gastrocnemius, Soleus
5. Getting up from a Chair
- Sit in a chair
- Without support, repeatedly stand up and sit back down again
Muscles Worked: Core Muscles (travel down to your knees)
