Strong and stable knees help prevent falls for seniors. Exercise can help strengthen knee joints, maintain mobility, range of motion, and help increase confidence and safety for the elderly. Exercise directed by a physical therapist or health care professional will ensure proper form and safety for yourself or a loved one. Follow instructions in regard to repetitions and duration of your knee therapy program for optimal results and increased knee joint stability and function.
Step 1
Perform a standing knee flexion exercise with the use of a chair for balance. This exercise increases knee joint strength and movement, and elongates the hamstrings on the back of the thigh while providing a secure and safe method of exercise. Stand behind a chair, grasping the back with both hands. Place your feet shoulder distance apart. Lift your right foot from the floor and bend your knee so that your foot is extended behind you, knee still bent. Lift and lower your foot from the floor five to 10 times. Switch legs and repeat on the other side.
Step 2
Practice standing and sitting to strengthen your knee joints. Your knees need to be strong and flexible in order for you to sit and stand comfortably and with confidence that you won't fall. Practice this exercise with a physical therapist standing in front of you for additional security. A stable chair that won't move when you sit down is placed directly behind you. Situate your knees just in front of the seat. Bend slightly forward and bend your knees, extending your buttocks behind you, using your arms for balance in front of you if necessary. Slowly lower yourself close to the seat of the chair. Pause and then lift yourself upright into your standing position. Repeat five to 10 times or as directed by your therapist.
Step 3
Practice heel slides to strengthen and tone your knees. This exercise is often recommended for post-surgical knee or hip replacement patients, according to physical therapist Marcia Oliver. You can do this exercise lying in bed. Sit up or recline, feet extended in front of you. Bend your strong knee and then slightly bend the injured knee. Slowly slide the heel of your injured leg toward you as far as you can without discomfort. If you're a post-surgical patient, your therapist will tell you when this exercise can safely be done.
Step 4
Work both knees at the same time with this version of a traditional seated knee extension. The exercise offers flexion and extension strengthening of the knee joint. Sit in a chair or sturdy surface, feet flat on the floor. Place your left foot behind your right ankle and push upward, extending your right knee outward and upward. You can do this exercise with the strength of your right knee alone if possible. Repeat the exercise as directed by your doctor or physical therapist. Switch legs and repeat on the other side.
Member Comments