Knee Strengthening Exercises for Seniors and the Elderly

Can your knees predict the weather better than some meteorologists? It could be considered a silver lining to know whether or not you need an umbrella based on your knee pain, but most would prefer to not have knee pain and simply check an app. Helpfully, there are many exercises for knee pain particularly in old age, though really these exercises can be done by anyone. 

Knee Strengthening Exercises for Seniors

The goal of knee exercises for seniors is to strengthen the muscles around the joint. This improves stability and mobility and will ultimately reduce pain. Some simple exercises to strengthen knees in elderly adults include:

• Squats – Squats are a dynamic exercise that can be modified in multiple different ways. To do a “regular” squat, stand up tall with feet about hip distance apart and toes pointing forward. Squat down by pushing the booty back like you are sitting in a chair – it is OK if the knees go forward over the toes – then slowly return to standing. If these are challenging, you can hold on to the counter or the back of a chair for balance. You can also actually sit down in a chair and stand back up to the same effect. If you need a little more challenge, you can hold light dumbbells in your hands for weighted squats. 
• Quad flexes – To work the quads, sit up on the floor or on your bed with your legs straight out in front of you. You can sit back against the pillows or your hands if it is tough to stay sitting up. Then, with knees straight, tense the quad muscles for about 5 seconds and then release. You can also roll up a towel and place it below the knees, then press down on the towel to help contract the quad muscles. Repeat ten times. 
• Straight leg raises – Start in the same position as the quad flexes (though straight leg raises can also be done laying down if needed). Bend the left leg with the foot on the floor. Then, keeping your right leg straight, raise it about 12 inches off the floor, hold it for 5 seconds, and slowly lower it back down. Repeat ten times then switch legs. 
• Clamshells – Work the inner thigh muscles with clamshells. Lie on your side with knees bent. Raise the top leg so the hip rotates upward and the knee points towards the sky (or as close as you can get). Make sure the rotation only comes from the hip, not the torso. Then slowly lower the leg back to the starting position. Repeat 10 to 12 times on each side. 
• Standing hamstring curls – The hamstrings, the muscles on the back of your thighs, have a bigger impact on your knees than you might think. Keep them strong with hamstring curls. Stand with feet hip-distance apart, holding on to the back of a chair or the counter for balance. Without moving the hips, bend your knee and bring your heel as close to your buttocks as you can, then slowly lower your foot back to the floor. Repeat 10 to 12 times with each leg. 
• Marching in place – Marching in place works on balance and hip mobility while also strengthening the muscles around the knees. Hold on to a chair or wall for balance and march in place, bringing your knees up so your thighs are parallel with the ground (or as close as possible). Work towards at least 60 seconds of marching. Increasing the speed of the marching will increase the difficulty and could add some cardio to your exercise. 
• Heel raises – Your calves, the muscles on the back of your lower leg, provide stability for the knee when walking, so you can keep them strong with heel raises. Stand with feet hip-distance apart and hold on to the counter or back of a chair for balance. Slowly raise up onto your toes, hold briefly, and slowly lower your heels back down to the floor. Do 10 to 12 repetitions. 

As always, chat with your doctor or primary care provider before starting any new exercise program to make sure it is safe for you. They can also provide tips and instructions on which exercises will work best for your needs. While it sometimes feels like everyone over the age of 40 has knee pain, it does not simply have to be “dealt with” – it can be prevented, managed, and reduced, and strength training the muscles around the knees is a great place to start. 

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