Performing exercises that target the hips, knees and ankles increases, or at least maintains, their range of motion and helps keep them strong, powerful and healthy. Consult an exercise professional to recommend specific exercises and to develop a program tailored to your needs and goals. Check with your doctor if any exercise causes abnormal pain.
Range-of-Motion Exercises
Performing dynamic and/or static stretching exercises that target your knees, hips and ankles on a regular basis helps increase your range of motion and may help prevent or treat detrimental conditions or injuries. Dynamic stretching exercises involve moving your joints repeatedly through full ranges of motion, whereas static stretches involve holding a stretched position for a specific period. Swinging one leg at a time from side to side, extending and flexing your knee joints repeatedly and rolling your ankles are examples of dynamic stretches for your hips, knees and ankles, respectively, and the seated toe touch and calf stretch are examples of static stretches.
Isometric Exercises
Isometric exercises involve pressing a body part against a stationary object, causing the involved muscles to contract without shortening or lengthening. They are particularly appropriate if moving your hips, knees and ankles through normal ranges of motion causes discomfort, but performing isometric exercises strengthens the involved muscles at only one joint position, which is not always practical. Press your knee against the underside of a table to strengthen your hip-flexor muscles isometrically, or work your knees and ankles by having a partner hold your lower leg or foot still while you attempt to extend and flex either joint. Hold the contraction for at least five seconds, then relax briefly and repeat the exercise up to 10 times.
Dynamic-Strengthening Exercises
Dynamic-strengthening exercises that target the knees, hips and ankles involve moving the joints through normal ranges of motion against external resistance. They are more practical than isometric exercises because most daily activities require such movements. The squat, for example, targets the knees and hips, strengthening muscles that you use when bending over, crouching down, sitting down, standing up and walking. Moving onto your tiptoes and back down from a standing position while holding dumbbells by your hips strengthens your ankle joints. Leg curls, leg extensions, the leg press, lunges and stepups are other examples that work one or more of the joints dynamically.
Plyometric Exercises
Performing plyometric exercises on a regular basis builds power within the muscles surrounding your joints, allowing you to move them forcefully and rapidly and to change directions quickly. The fall and jump exercise, for example, targets all three primary lower-body joints. Stand on top of a box or platform with your toes near the edge. Step off the edge with either foot and land on both feet, giving with all three joints to soften the impact. After your knees have flexed about 45 degrees upon landing, powerfully extend your knees, hips and ankles and jump horizontally as far as possible. Land softly again, then return to the top of the box and repeat the exercise. Avoid plyometric exercises until you've developed a solid base of lower-body strength.
References
- "Physiology of Sport and Exercise"; Jack H. Wilmore, David L. Costill and W. Larry Kenney; 2008
- "Essentials of Strength Training and Conditioning"; Thomas Baechle and Roger Earle; 2000
- ExRx.net: Exercise and Muscle Directory
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