Strengthen Sore & Weak Knees - Made Fit TV - Ep. 59

Knee pain, stiffness, and injuries seem to be an issue written in our human DNA.  Doesn’t it seem like almost every person you meet nowadays has some sort of problem with their knees?  And an even bigger problem is that people tend to avoid using their knees - making the issue even worse.

Knee pain and injury can be the aftermath of an accident or surgery.  Or, it can stem from over-activity to the very opposite - under-activity!  The bottom line is that no matter how this seemingly unavoidable nuisance comes about, exercising the knee with proper form weight-training and flexibility can provide relief and strength to virtually any knee pain sufferer.

In this week’s Made Fit TV episode, I show you how to perform four basic movements that are perfect for beginners with knee pain, all the way to injured sidelined athletes.  I break down a quick explanation of what the quadricep muscles are, what they do, and how they function with the knee.  Remember, it’s about quality, not quantity.

1.) Shallow Squat

• Stand with legs wider than hip-width apart with toes and knees facing front
• Lower your butt while keeping your knees straight and over your ankles
• Perform 3 sets of 10, increasing by one set each week until you reach 8 sets

2.) Single Leg Balance

• With your toes facing front, raise one leg up and hold
• Balance on one leg for as long as you can, up to 30 seconds
• Hold onto a bar or wall for support if needed
• Repeat on the opposite leg, for a total of 3 sets on each leg
• For advanced: perform a shallow dip by lowering butt down and standing back up

3.) Floor Bridge to Single Leg Raise

• Lie on your back with feet flat and both legs bent at 90 degrees
• While keeping your toes facing front and parallel to each other, raise your butt off the ground
• Hold that position while straightening one leg out completely to the front
• Return the leg back to its bent position, and then lower your butt back to the floor
• Perform 3 sets of 10 on each leg, increasing it by one set each week until you reach 8 sets

4.) Single Leg Raise

• Lie on your back with your legs straight and arms at your sides
• Bend one leg at 90 degrees with your foot flat on the ground
• Slowly raise the straight leg to knee level and slowly lower
• Repeat 10 times for a total of 3 sets on each leg, increasing by one set each week until you reach 8 sets