{"id":28313,"date":"2021-10-27T11:49:01","date_gmt":"2021-10-27T15:49:01","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=28313"},"modified":"2021-12-06T09:03:10","modified_gmt":"2021-12-06T14:03:10","slug":"ways-to-strengthen-your-knees","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/ways-to-strengthen-your-knees\/","title":{"rendered":"6 Ways To Support And Strengthen Your Knees"},"content":{"rendered":"<p class=\"p1\">Your knees do so much for you. Every time you walk, get out of bed or off the couch, crouch down to pick something up, climb a staircase, hold a squat, or go for a run, your knees are hard at work. As such, they<span class=\"s1\">\u2019<\/span>re susceptible to a lot of wear and tear.<\/p>\n<p class=\"p1\">The good news: From incorporating certain exercises to supplementing with certain nutrients, there<span class=\"s1\">\u2019<\/span>s much you can do to support this important joint.<\/p>\n<h2 class=\"p3\"><b>Do Your Knees Need Some TLC?<\/b><\/h2>\n<p>Though you might think knee health is a topic for middle-aged and older people, issues with them can occur at any age, says physical therapist <a href=\"http:\/\/www.ptprogress.com\/\"><span class=\"s2\">Dr.Tim Fraticelli<\/span><\/a><span class=\"s2\">, <\/span><span class=\"s2\">D.P.T<\/span>. And since they tend to\u00a0worsen over time, you&#8217;ll want to address any issue as soon as they arise\u2014even if you think you&#8217;re too young to <em>really<\/em> need to worry about it.<\/p>\n<p class=\"p1\">Poor knee health can manifest in a variety of ways, but there are some telltale signs that indicate something may be off. <span class=\"s1\">\u201c<\/span>The main signs are difficulty bending the knee during weight-bearing movements, such as performing a squat or going up or down the stairs,\u201d says physical therapist <a href=\"https:\/\/www.instagram.com\/thehpm\/?hl=en\" target=\"_blank\" rel=\"noopener\"><span class=\"s2\">Dr. Nicholas Rolnick,<\/span><\/a><span class=\"s2\"> D.P.T., C.S.C.S.<\/span><\/p>\n<p class=\"p1\">You may also feel pressure and\/or pain in the knee during these activities, and notice pain and\/or swelling afterward. <span class=\"s1\">\u201c<\/span>Many of my patients with knee pain report symptoms of increased swelling or feeling like their knee is just going to <span class=\"s1\">\u2018<\/span>give out<span class=\"s1\">\u2019 <\/span>at times,\u201d adds Fraticelli.<\/p>\n<p>In many cases, people will start to walk with an imbalanced gait in attempts to take weight off of the affected leg\u2014an attempt to cope that can ultimately lead to issues in the hips and back, too, Fraticelli notes.<\/p>\n<p class=\"p1\">A subtler sign that something is off: feeling stiffness in the knee after sitting for more than 30 minutes, says Rolnick. Feeling more comfortable sitting with your knee straight instead of bent is another tip-off.<\/p>\n<p>Surprisingly, any noises (like clicking) aren&#8217;t anything to worry about\u2014unless they&#8217;re accompanied by pain, he says.<\/p>\n<h2 class=\"p1\"><strong>How To Support And Strengthen Your Knees<\/strong><\/h2>\n<p class=\"p1\">With that in mind, here are six easy things you can do to bolster your knee strength and overall knee health.<\/p>\n<h3 class=\"p1\"><b>1. Do leg extensions<\/b><\/h3>\n<p class=\"p1\">This exercise, which targets and develops the most important muscles for knee health, your quadriceps, is a godsend for those with knee pain, according to Rolnick.<\/p>\n<p class=\"p1\"><span class=\"s1\">You can use the leg extension machine at the gym to do the movement, though you can also reap the benefits at home by using a resistance band or dumbbell.<\/span><\/p>\n<p>Just follow these steps:<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<ol>\n<li class=\"p4\">Sit in a chair (with a back) with your knees bent to approximately 90 degrees. You can hold onto the sides of the chair to stabilize your upper body.<\/li>\n<li class=\"p4\">First, perform the exercise without any additional weight. Slowly, lift one ankle to straighten the leg into a fully locked-out position so your entire leg is parallel to the floor. If you are unable to fully straighten your knee because of pain or lack of mobility, go as high as possible and try to increase your range of motion with each repetition (as long as doing so doesn&#8217;t increase your pain).<\/li>\n<li class=\"p4\">Once you achieve a locked-out position, hold for one to two seconds.<\/li>\n<li class=\"p4\">Then, unlock the knee and return to the starting position.<\/li>\n<li>Repeat on the other side.<\/li>\n<\/ol>\n<p class=\"p4\">If bodyweight reps are too easy, add an elastic band. (Check out this <a href=\"https:\/\/www.youtube.com\/watch?v=tLodmW2oJAI\"><span class=\"s2\">video<\/span><\/a> on how to secure it to the chair leg.) Simply pull the band around the front of your ankle, twist, and secure the loop around the middle of your foot, Rolnick says.<\/p>\n<p class=\"p4\">To perform the exercise with a dumbbell, you&#8217;ll need to squeeze the bell between the middle of your feet and extend them together.<\/p>\n<p class=\"p1\">Start with <strong>three sets of 10 repetitions per day<\/strong>, adding resistance every couple of weeks or so, says Rolnick. The goal: <strong>Progress to three sets of six to eight repetitions<\/strong>, in which the last couple of repetitions are extremely difficult but pain-free. This repetition scheme can significantly increase muscle mass, strength, and the function of the knee joint,\u201d Rolnick comments. <strong>Two to three times per week<\/strong> is enough to provide a therapeutic effect.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<h3><span class=\"s6\"><b>2. Take turmeric<\/b><\/span><\/h3>\n<p class=\"p1\">This potent superfood in supplement form may be a boon for your joint health. <span class=\"s1\">\u201c<\/span>The active ingredient in <a href=\"https:\/\/www.vitaminshoppe.com\/c\/herbs-natural-remedies\/popular-herbs\/turmeric\" target=\"_blank\" rel=\"noopener\">turmeric<\/a> is curcumin, which has antioxidant properties,\u201d says dietitian Courtney D&#8217;Angelo, M.S., R.D., of <a href=\"https:\/\/www.fithealthymomma.com\" target=\"_blank\" rel=\"noopener\"><span class=\"s2\">Fit Healthy Momma<\/span><\/a>. As a result, consuming the golden root in supplement form can <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5003001\/\" target=\"_blank\" rel=\"noopener\"><span class=\"s2\">support joint health and comfortable movement<\/span><\/a>. She recommends starting with at least <strong>60 to 100 milligrams of curcumin per day<\/strong>.<\/p>\n<h3 class=\"p1\"><b>3. Do clamshells<\/b><\/h3>\n<p class=\"p1\">Interestingly, one of the other best exercises for people experiencing knee pain actually focuses on strengthening a different area of your body: your glutes\u2014specifically, your gluteus medius muscles, which are found on the outsides of your hips.<\/p>\n<p><span class=\"s1\">\u201c<\/span>Strengthening the gluteus medius helps the knee by improving stability at the hip,\u201d explains Fraticelli. <span class=\"s1\">\u201c<\/span>Without a strong gluteus medius muscle, the hip tends to rotate inward, causing the knee to collapse inward as well. This places additional stresses on the knee, which may be further worsened by degenerative changes.&#8221;<\/p>\n<p>One of his go-to&#8217;s for targeting these muscles? Clamshells. Here&#8217;s how to do them:<\/p>\n<ol class=\"ol1\">\n<li class=\"li9\"><span class=\"s6\">Lie on your side with your legs stacked, knees bent, and feet together.<span class=\"Apple-converted-space\">\u00a0<\/span><\/span><\/li>\n<li class=\"li9\"><span class=\"s6\">Keeping your pelvis stable and feet together, press your top knee up so that your top leg rotates open (a motion that looks like\u00a0<\/span><span class=\"s6\">a clamshell opening).\u00a0<\/span><\/li>\n<li>With control, reverse the movement to return to your starting position.<\/li>\n<\/ol>\n<p>Fraticelli recommends doing<span class=\"s6\"><strong> three sets of 10 to 15 repetitions on each side per day<\/strong>.<\/span><\/p>\n<h3><strong>4. Stretch Your Quads<\/strong><\/h3>\n<p>In some cases, tight quads contribute to knee pain and other issues, which is why Dr. Kristina DeMatas, D.O., founder of <a href=\"https:\/\/sportydoctor.com\/\"><span class=\"s2\">Sporty Doctor,<\/span><\/a> recommends the <a href=\"https:\/\/sportydoctor.com\/knee-stretches-and-exercises\/\"><span class=\"s2\">standing quad stretch<\/span><\/a> for supporting your knees. <span class=\"s1\">\u201c<\/span>People who enjoy cycling, yoga, and running often opt for this easy-to-perform exercise to improve knee flexibility,\u201d she says.<\/p>\n<p>Here<span class=\"s1\">\u2019<\/span>s her rundown of the stretch:<\/p>\n<ol class=\"ol1\">\n<li class=\"li6\"><span class=\"s6\">Start standing on a single leg (use a chair or wall for support, if needed).<\/span><\/li>\n<li class=\"li6\"><span class=\"s6\">Bend your right leg at the knee and lift your heel back and up to your glutes.<\/span><\/li>\n<li>Reach your right hand back to\u00a0<span class=\"s6\">grasp your right ankle.<\/span><\/li>\n<li>Engage your core to maintain a straight posture and relax <span class=\"s6\">your shoulders.<\/span><\/li>\n<li class=\"li6\"><span class=\"s6\">Gently pull your ankle back towards your glutes and hold for 30 seconds.<\/span><\/li>\n<li>Return to starting position.<\/li>\n<\/ol>\n<p>DeMatas recommends doing <strong>five repetitions per side at least five times per week<\/strong>.<\/p>\n<h3><b><\/b><span class=\"s6\"><b>5. Get more omega-3s<\/b><\/span><\/h3>\n<p class=\"p1\">Another winning nutrient for joint health: <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/supplements\/omegas\" target=\"_blank\" rel=\"noopener\">omega-3 fatty acids<\/a>, which you can get from eating nuts, cold-water fish, egg yolks, and <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/supplements\/omegas\">supplements<\/a>. Because of their antioxidant properties, omega-3s can <a href=\"https:\/\/journals.lww.com\/jclinrheum\/fulltext\/2017\/09000\/omega_3_fatty_acids_in_rheumatic_diseases__a.6.aspx\" target=\"_blank\" rel=\"noopener\"><span class=\"s2\">support healthy joints and movement,<\/span><\/a> in addition to their many other benefits.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p10\"><span class=\"s4\"><b>Read More: <\/b><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/way-to-get-more-omega-3s\/\" target=\"_blank\" rel=\"noopener\"><span class=\"s2\"><b>6 Ways To Up Your Omega-3 Intake If You Don\u2019t Like Fish<\/b><\/span><\/a><\/span><\/p>\n<p class=\"p4\"><span class=\"s4\">EPA and DHA, the types of omega-3s fatty fish are rich in, in particular, work by both <\/span>triggering the body to produce chemicals that help control inflammation associated with exercise and by limiting the production of harmful proteins, D<span class=\"s1\">\u2019<\/span>Angelo explains.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p4\">The going recommendation here: <strong>one to three grams of omega-3 fatty acids per day<\/strong> to best promote joint health.<\/p>\n<h3 class=\"p11\"><b>6. Try aqua spinning<\/b><\/h3>\n<p class=\"p9\">Also called aqua cycling or underwater cycling, this form of exercise may be particularly effective for your knee health if you have issues. <span class=\"s1\">\u201c<\/span>For people experiencing knee pain because of arthritis, specifically, <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32169459\/\" target=\"_blank\" rel=\"noopener\"><span class=\"s2\">research<\/span><\/a> shows that biking in the water can result in less pain and improved quality of life, &#8221; Fraticelli says. In this 12-week study, research participants engaged in two 45-minute aquatic cycling sessions per week. After the 12 weeks, those who cycled in the water reported decreased knee pain and improved functional mobility.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/underwater-strength-training\/\" target=\"_blank\" rel=\"noopener\">It&#8217;s Super Trendy To Strength Train Underwater\u2014Should You Try It?<\/a><\/strong><\/p>\n<h2 class=\"p12\">When To See A Pro For Help<\/h2>\n<p class=\"p1\">If you&#8217;re starting to experience knee pain, don<span class=\"s1\">\u2019<\/span>t ignore it. <span class=\"s1\">\u201c<\/span>The earlier you can identify the root cause, the better off you<span class=\"s1\">\u2019<\/span>ll be,&#8221; Fraticelli says. &#8220;Ignoring your knee pain or <span class=\"s1\">\u2018<\/span>walking it off<span class=\"s1\">\u2019 <\/span>may lead to more serious issues down the road.\u201d<\/p>\n<p>Should you notice knee pain, swelling, or difficulty walking that lasts for more than two weeks, it&#8217;s time to check in with your physician or a physical therapist, he suggests. In many cases, you&#8217;ll need to focus on specific exercises to strengthen the supporting muscles of the knee and hip\u2014and a professional can help you create an appropriate plan.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Your knees do so much for you. Every time you walk, get out of bed or off the couch, crouch down to pick something up, climb a staircase, hold a squat, or go for a run, your knees are hard at work. As such, they\u2019re susceptible to a lot of wear and tear. The good<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/ways-to-strengthen-your-knees\/\">Read More <span class=\"screen-reader-text\">6 Ways To Support And Strengthen Your Knees<\/span><\/a><\/p>\n","protected":false},"author":231,"featured_media":28317,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[286,5,9],"tags":[],"class_list":["post-28313","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-editors-picks","category-health","category-the-latest"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>6 Ways To Support And Strengthen Your Knees<\/title>\n<meta name=\"description\" content=\"From must-do exercises to key nutrients, here, experts share a few simple ways to strengthen your knees for an active, healthy life.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/ways-to-strengthen-your-knees\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"6 Ways To Support And Strengthen Your Knees\" \/>\n<meta property=\"og:description\" content=\"From must-do exercises to key nutrients, here, experts share a few simple ways to strengthen your knees for an active, healthy life.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.vitaminshoppe.com\/blog\/ways-to-strengthen-your-knees\/\" \/>\n<meta property=\"og:site_name\" content=\"What\u2019s Good blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/THEVITAMINSHOPPE\/\" \/>\n<meta property=\"article:published_time\" content=\"2021-10-27T15:49:01+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-12-06T14:03:10+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2021\/10\/woman-with-knee-pain-woods.jpg?fit=1480%2C614&ssl=1\" \/>\n\t<meta property=\"og:image:width\" content=\"1480\" \/>\n\t<meta property=\"og:image:height\" content=\"614\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Perri O. 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