Morning exercises to strengthen your knees after 65

Do your knees some good and start your morning with these simple moves.

Strengthening the muscles that support your knees can help reduce stress on the knee joint. According to OrthoInfo, strong, healthy muscles can make shock absorption easier. Maintaining knee strength is essential to supporting an active, independent lifestyle as you age. So we spoke with Dr. Joseph Wazen, an orthopedic surgeon at the Centers for Advanced Orthopedics (CAO), who shares five great morning exercises that can help strengthen your knees after age 65.

Squats can be a great workout for your core, glutes, and quads. That said, squatting deeply puts you at risk for meniscus injury and irritating knee arthritis, says Dr. Wazen.

“I would never recommend the deep squat to anyone over 65. If you choose to squat for exercise, the best way to do it is to modify the exercise. Performing mini squats, chair squats, or wall squats will target the same muscles without putting too much strain on the joint or meniscus,” he adds. “If modified exercises bother your knees, then the exercises (below) are a great alternative that can be done at home without the need for weights.”

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You heard correctly. Something as simple as stretching can do wonders for maintaining healthy knees.

“Keeping the muscles around your knees flexible and mobile will allow for a better range of motion and reduce the risk of injury. You should stretch before and after activity,” says Dr. Wazen.

Quad sets

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“The quadriceps is the ultimate stabilizer of the knee. If the quadriceps is weak, the knee will not feel stable,” Dr. Wazen tells us.

1. Start by lying flat on your back with your legs extended.
2. Place a rolled up towel under one knee.
3. Squeeze your quad as you press your knee into the towel.
4. Hold for a few seconds before relaxing.
5. Repeat on the other side, completing the prescribed repetitions.

Straight Leg Raises

“The body is a unit. If your hips and core are weak, your knees will be left unsupported and under undue stress. Straight leg raises are a great way to target the quadriceps, hip flexors, and core muscles,” says Dr. Wazen.

1. Start by lying flat on your back with your arms stretched above your head.
2. Keep one leg extended on the mat and the other bent.
3. Activate your core as you lift the extended leg, keeping your lower back pressed against the mat.
4. Hold for 3 seconds at the top.
5. Use control to lower your leg.
6. Repeat on the other side.

Heel raises

“Strengthening your calf muscles can help better support your knees, reduce the risk of injury, and improve your balance,” says Dr. Wazen.

1. Start standing, facing a counter, with your hands lightly placed on the surface for support.
2. Place your feet hip-width apart.
3. Slowly rise onto the balls of your feet.
4. Hold at the top for 1 second.
5. Go back down slowly.

Alexa Mellardo