Exercises To Help With Dodgy Knees

As we age, our knees can become pretty annoying. Not only do they start making weird clicking noises, but they can also become weaker, making exercise (and weight loss) trickier than it was when we were younger.

If you feel like your knees are starting to hurt and maybe let you down a bit, we reckon you should investigate doing the following low-impact exercises that will help you both strengthen them and ensure they remain in good nick as you get older.

Generally, we recommend doing three sets of 10 repetitions of each exercise, unless stated otherwise. Likewise, keep a cold shaker full of Man Shake BOOST handy nearby to keep you energised.

If you have weak knees, try doing squats in front of a chair or against a wall to prevent the chances of you losing your balance.

If using a wall, start by standing with your feet shoulder-width apart, keep your back straight against the wall and squat by sliding up and down.

If using a chair, sit back as far as you can go without letting your knees extend past your toes and then stand up. Rinse and repeat.

Forward lunges can help strengthen your thighs and hips, while also improving your balance. The first step is to stand with your feet hip-width apart with your fists on your hips. Then take a big step forward, while slowly lowering your hips and bending both knees.

Make sure your front knee does not go over your toes. Following that, pause and push up off the front heel to return to the start. You then repeat the action with the other leg.

Check out this video for a visual demonstration of how to do a lunge.

Slowly sit down in a chair and then slowly rise to a standing position. Use a higher chair initially and then increase the difficulty by using a lower chair. For an extra challenge, hold weights while doing the exercise.

Check out this video for a visual demonstration of how to do a sit-to-stand.

Sit up straight in a chair and place your feet flat on the floor. Bend your knees, engage the muscles in your right thigh and slowly lift your right leg until it is extended out straight in front of you. Pause for a short time and then slowly lower the leg. Repeat with the opposite leg.

Lie on your back with an exercise roller or rolled up towel placed under one knee, so it is slightly bent. Tighten your leg muscles and slowly straighten the bent leg. Pause and then slowly return the leg to the starting position. Once you’ve done one set, repeat the exercise with the other leg.

Check out this video for a visual demonstration of how to do a short arc.

Lie on your side, flex your top foot, and then slowly raise your top leg. While keeping it straight and strong, raise the leg about 15cm off the ground. Pause briefly and slowly lower the leg back down. After 10 repetitions, switch sides and repeat with the other leg.

Check out this video for a visual demonstration of how to do side leg raises.

Stand with your arms at your sides and with your feet shoulder-width apart. Raise one knee up as high as you can before slowly lowering it. Then raise the other knee, alternating between each leg for 20 repetitions. You can also simulate this exercise by doing step ups on a step of low platform.

Check out this video for a visual demonstration of how to do knee marching.

Lie on your back with your knees bent and heels flat on the ground, about 15cm away from your bum. Tighten the muscles in your core, press down into your heels and lift your hips off the floor.

While making sure that you don’t arch your lower back, keep your ribs relaxing and maintain a straight line from your shoulders to your knees. Hold the pose for several seconds and then lower your body down slowly.

Check out this video for a visual demonstration of how to do a hip bridge.

These are great for reducing knee stiffness. Holding onto a chair for balance, slowly bend one leg behind you and push your heel as close as possible towards your bum. Keep your thighs and knees in line with each other.

Once complete, attempt the exercise with the other leg. As you get better, ditch the chair, and try to do it freestanding.

Check out this video for a visual demonstration of how to do a hamstring curl.