4 exercises to decrease knee pain and keep joints healthy

Remember the good old days, when you could run, jump, and engage in cardio without a care or concern? But now, all it takes is a slight misstep or poorly planned pivot to bring you to your knees in pain.

As the body matures, years of wear and tear cause the cushiony cartilage surrounding the knee joint to deteriorate. This, coupled with common age-related conditions like arthritis, makes the knees prone to stiffness and injury. And while there is no way to undo knee damage, there are exercises to help prevent further degeneration of the joint and neighboring tissue.

If you suffer from sore knees, chances are you shy away from essential exercises like squats and lunges. However, it’s these exact exercises that preserve the integrity and health of the knee joint. The real trick to avoiding knee pain is not to nix lower body activities but to learn the proper form for keeping the knee in a safe position while moving.

A simple rule to follow when engaging in lower-body exercises like a squat, lunge, or step up is to always keep your body weight in your heels. When body weight shifts to the front of the foot, pressure is placed on the knee, which often causes a sharp pang of pain. But when your weight stays grounded in your heels, the powerhouse muscles like the glutes, hamstrings, and quads carry the load of the work.

Here are the four must-do movements to add to your weekly workout routine:

Most of our movements take us forward, causing the lateral muscles of the legs to atrophy from inactivity. By introducing lateral exercises into your workout, the stabilizer muscles around the knee are strengthened, which helps keep the joint secure and stable.

The hamstring plays a pivotal role in knee health, with major functions including bending at the knee, controlling the speed and explosiveness in which you run, as well as stopping your body when in motion. Hip bridges help enhance hamstring strength, hip stability, and core power.

If you are new to squatting, a wall sit is a good starting point. The wall provides back support so you can focus on your form in a fixed position, rather than while in motion.

Planks are important for core strength and total body stability. For knees to be healthy, they require other links in the kinetic chain to be strong, too. It’s always wise to add these into your workout when possible.

Ashley Blake Greenblatt, ACE-CPT, is a certified personal trainer and wellness coach. To learn more about her virtual training program, visit ashleyblakefitness.com.